**Don’t forget! Good Nutrition Habits for the Holidays presentation is TODAY at 6:30.**

Workout of the Day
Four sets of:
Walking Lunges with Dumbbells x 20 steps (55/35 lbs)
Rest 60 seconds
and then,
Five rounds for time of:
Power Clean x 5
Burpees x 10

Optional Finisher – Turkish Get-up x 3-5 reps each arm

Three Weeks to Relaxation, Focus, and Empowerment at Thrive Wellness
Written by George Economou

This is an awesome opportunity!  Our local healer,

Written by Calvin Sun

I have spent over half a decade working in the fitness industry and, for better or worse, things have changed a great deal over the last few years. Among these changes, strength coaches and physical therapists have found themselves on convergent paths. Many PTs are required to have a certification in strength and conditioning and more coaches are finding themselves at seminars learning about myofasical release and techniques for increasing range of motion. In the past, coaches and trainers would simply instruct their clients on how to “stretch”, focusing on increasing flexibility by lengthening muscles that might be short and tight.

Workout of the Day
Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Strict Supinated Grip Pull-ups @ 21X0 x Max Reps
Rest 2 minutes;
and then,
Four rounds for time of:
95/65 lb. Push Press x 12 reps
Heavy KB Swings x 12 reps

Optional Finisher – Max Overhead Hold with Slosh Pipe

The Coconut Water Report and Why You Want Rick James on Your Side
Written by Michele Vieux

I think it would be hilarious if there were a commercial for coconut water where Rick James sneaks up on people who are drinking sports drinks and smacks them out of their hands (screaming “I’m Rick James!”) replacing the sugary libations with cool and refreshing coconut waters.

Workout of the Day:
Four sets of:
Shoulder Press x 4-6 reps
Rest 90 seconds
Weighted Pull-Ups x 2-3 reps
(if you don’t have weighted, do strict; if you don’t have strict, work negatives)
Rest 90 seconds;
and then,
Three rounds for time of:
Handstand Push-Ups x 10 reps
20-Yard Burpee-Broad Jumps
400 Meter Run

Hot or Cold . . . What’s the Right Choice?
Written by Invictus member Rasa Dusa

Muscle soreness, stiffness and strains are the primary risks to obtaining the myriad benefits of superb fitness.

Workout of the Day:
15 minutes to work up to and achieve a new best snatch;
and then,
As many rounds as possible in 12 minutes of:
15 Kettlebell Swings (24/16 kg)
15 Broad Jumps (6’/5′)
30 Double-Unders
(Do you have your own rope?  If not, please consider purchasing one that you can custom fit to your height and preference.  We sell them for $7.95 or $12.95 depending on which style you want.)

Get Some Rest – Part 2
Written by Calvin Sun

Yesterday’s post discussed the importance of getting good quality sleep as well as an adequate quantity of sleep.