WOD 102809...:::4 rounds of KB swings as many as you can in 2 minutes, sit-ups as many as you can in 2 minutes:::...

WOD 102709...:::500 Squats, 150 pushups, 15 minutes speed rope:::...

"The best" is the enemy of the good...

a good hike always seems to clear my mind. :-)

ha ha! Just saw my TV commercial during the Tyra show!

**GRAND OPENING** ---November 7, 2009---10:00a-2:00p. CHECK IT OUT!

I have keys to my building...here comes Formula FITT! Check it out! Grand opening Nov. 7!

WOD 101309...:::4rounds of 4 split jerks each, 8 weighted dips, 10 back extensions, 2 minutes speed rope:::...

REST DAY

WOD 101109...:::3x5 Snatch 1/2 body weight, run 1 mile:::...