-No 7pm group class tonight because of the CF//801 Holiday Dinner tonight.  It is at the Outback Steakhouse (7770 S. 1300 E.  Sandy) at 7:30pm.  We had 40 people RSVP, so they are counting on that.  No gift exchange, just a little meat, veggies and relaxing.
If you didn’t rsvp and still want to join the fun, please show up early to put your name in for an additional table.
-CF//801 New Year’s “NEWtrition” Challenge…okay, probably not calling it that…we are starting January 9th.  This one will be stellar!  We will have handouts and info next week and a nutrition meeting next Thursday, January 5th at 7pm.

Dan’s airdyne glory!

Training:
Part 1)
Bench Press: 3,2,1; rest 3 minutes b/n sets
(watch this…
“Proper Bench Technique” with Shane Sweatt and Laura Phelps-Sweatt,
CrossFit Journal preview video [wmv] [mov])

Part 2)
for time:
15 push ups
100 ft broad jump burpees
15 push ups
100 ft walking lunges
15 push ups
100 ft bear crawls
15 push ups
100 ft walking lunges
15 push ups
100 ft bear crawls
15 push ups

(both rooms are set up with cones that are 25ft apart; 4 lengths = 100ft)

Part 3)
(Optional)
KB Bent Over Row
6-8 reps/arm @ 3011 tempo x 2 sets, rest 30 seconds b/n arms and sets

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