We will be doing a special workout for Kevin Ogar today!  He was injured at the OC Throwdown and is now paralyzed from the waste down.  If you would like to donate to help with his recovery please go to http://kevinogar.com/ to donate and learn more about him!

The New Year Fit Challenge starts January 20th!  We will be doing the weigh ins on 1/23 and 1/24 and the pre wods will be the same week.  The Every Day Paleo Workshop is this Saturday from 9:00am to 3:00pm. It will answer all your diet questions and prepare you for the fit challenge ! Everyone is welcome to attend and lunch is included!!! The cost of this workshop is $99. Registration link- http://everydaypaleo.com/workshops/

Work Out of the DayMuscle Up Practicethen,Max Effort Muscle Ups or Max Effort Pullupsthen,“Ogar”                                    As many rounds as possible in 14 minutes of:3 touch n go snatches, 135/85lbs1 muscle up12 wallballs, 20/14lbsPost reps and rounds completed to beyond the whiteboard.[nggallery id=409].

Basics10 rounds for time of:10 wallballs, 20/14lbs15 situpsEMOM 5 walking lungesPost time to beyond the whiteboard.