Push Jerk 5-5-5-5-5 Looking for an awesome salad that’s a dinner party go-to as much as a “take to work and doesn’t get soggy” solution? Look no further! Kale Salad with Currants, Pine Nuts & Parmesan This recipe was taken from Mountain Mama Cooks. Click the link to see preparation instructions! This hearty winter salad is a nice departure from the usual mixed greens. Raw kale never tasted so good! This salad can stand up to being made a few hours ahead so it’s a great choice for entertaining! INGREDIENTS 1 large or 2 small bunches of kale 1/4 cup fresh lemon juice 1/8 cup extra virgin olive oil 2 tablespoons balsamic vinegar 1/3 cup toasted pine nuts 1/3 cup dried currants 1/2 cup shredded parmesan cheese salt and pepperRead more

3 rounds, each for time of: • 100 single-udders • 50 double-unders • 25 triple-unders Rest as needed between rounds. A triple-under occurs when the rope passes three times under the athlete’s feet in one jump.Read more

Every 2 minutes for as long as possible complete: From 0:00-2:00 15-ft. rope climbs, 2 ascents 185-lb. front squats, 2 reps From 2:00-4:00 15-ft. rope climbs, 2 ascents 185-lb. front squats, 4 reps From 4:00-6:00 15-ft. rope climbs, 2 ascents 185-lb. front squats, 6 reps Continue adding 2 reps to the front squat each interval for as long as you are able. The annual Holiday Party is December 10th. Please RSVP to the Evite sent out this weekend. We can’t wait to dance the night away with you!  Read more

Overhead Squat  1-1-1-1-1-1-1Read more

4 rounds for time of: • Lunge 100 meters • Run 300 meters Wear a 20-lb. weight vest.    Read more