12/20/13: Friday: Holiday party on Saturday at 8:30pm !

  Don’t forget Christmas Party is Saturday at the Wine Bar starting at 8:30pm. Ugliest sweater prizes and a White Elephant gift exchange.   Strength: Max Effort Lower 1.) 1RM Sumo Deadlift 2.) 3×10: Snatch Grip Deadlifts – AHAP   WOD: “Elizabeth” 21-15-9 Power Cleans (135/95) Ring Dips   Accessory Work: 1×100: Banded Good Mornings…

12/19/13: Thursday: OLY Club at 6:30pm

Don’t forger Christmas Party is Saturday at the Wine Bar starting at 8:30pm. Ugliest sweater prizes and a White Elephant gift exchange.   Strength: Dynamic Effort Upper 1.) 8×3: Banded Strict Press @ 50% Bar Weight   – :30 Rest 1RM under 170# – Orange Band, 1RM over 170# – Red Band 2.) 3×12: Dumbell…