Daily WOD - 01 FEB 2012

AMRAP 8 minutes 2 court suicide run 15 Tuck Jumps REST 5 Minutes AMRAP 8 minutes 2 court broad jumps Bear crawl back

Daily WOD - 31 JAN 2012

Pistols and Planks 5 Rounds of Max Reps of pistols on left leg Hold a plank as long as possible Max reps of pistols on right leg 3 min rest

Daily WOD - 30 JAN 2012

*** NO WOD WILL BE HELD DUE TO THE FORRESTAL LECTURE *** However, if you have time complete: "21" 20-19-18-17…1 Burpees 1-2-3-4…20 Flutter Kicks

Daily WOD - 26 JAN 2012

For time: 50-40-30-20-10 Push-ups (Hand Release) Squats Great job to those who came tonight.  Way to kick off the semester with a kick in the butt workout. For those interested in reading more about our "milk" discussion, here is a good introduction.  However, remember that for every point, there is a counter point so make sure you understand the "science" behind some of these assertions and make your own decisions on what nutrition works for your optimum performance. THE MILK LETTER : A MESSAGE TO MY PATIENTS *** REMINDER - WE WILL POST A WOD FOR MONDAY BUT THERE WILL BE NO CLASS DUE TO THE FORESTAL LECTURE! ***

Classes to begin 26 January 2012

As construction continues on MacDonough Hall's first deck, we will be shifting our classes upstairs to the 3rd Deck volleyball courts.  Based on facility limitations, classes will be held to 30 people max and will take place from 1900-2000.

Sign ups will be on a first come first serve basis. Click on the Gates of Fire Fitness emblem under "Sign Up for a Class" and register.

The first class of this semester will take place this Thursday, 26 January at 1900.

We appreciate your patience and continued support.

-Gates of Fire Fitness