Friday WOD - Jan 9

Warm Up:
100 Jump Rope
20 Ab Mat Sit Ups
15 x 6"-12" Leg Raises
10 KTE
(3 Rounds)

WOD:
250 m Row
200m Run
20 KB Swings
10 Wall Balls

• DB = M=24k / w=16k
• Wall Ball = M=20 / w=14
• 4 or 5 rounds

Please also consider:

*If for nothing else you will get 2 complete fitness evaluation profiles in: Strength Test, Body Composition Analysis, predicted VO2 Max, Flexibility, and Body Age.

5th Annual
Forever Fit Challenge 2009
$3000 in prize $$$

8-week Forever Fit Weight Loss Challenge starts January 21st, 2009
Weigh-ins 1/19 & 1/20 - Weigh-outs 3/19 & 3/20

Participation in the challenge includes:
20% OFF all Personal Training packages
2 Complete Fitness Assessments (at weigh-in and weigh-out)
Optional Before and After pictures
Nutrition Plan supervised by a Physician
8 weekly Nutritional Coaching Sessions
Individualized Exercise Prescription designed by a Certified Personal Trainer
2 Circuit Classes per week exclusively for Forever Fit participants
Unlimited use of Cardio & Resistance Training Equipment

Unlimited Cycling Classes
Unlimited Group Exercise Classes
Free Childcare

The Challenge will be judged by two parameters:
% of body fat lost
lbs. of body weight lost

$3000 Prize Purse will be Awarded as follows:
1st Place Male and Female: $1000 each
2nd Place Male and Female: $300 each
3rd Place Male and Female: $200 each

Only $69 to enter for CLUB 14 FITNESS members, non-members pay $159