SPIN w/ Eric Wood (50min/18mile/11:00am) awesome session - shredded the class - old bike sucked though ... tempo ride with some intervals to finish. cadences start out high and keep lowering, gear slowly increases throughout class.
ABS w/ Eric Wood (15min) Aacck ... it's been awhile to do this level of intensity ... (2) 25 Russians w 20#Medball, kettle ab leg lift2 sky ups, (8) 20sec4max full sit-ups, (2) 60sec planks
CrossX w/ Eric Wood/Aaron Arehart (60min/12:15pm) (2) toe glides across room, 5 KTE, 20 wall balls, 20 squats, 20 sit-ups, more squats for pain, Rowed 400 meters for time, climbed 15' rope, (5rounds4time) 20 KB swings(50#), 20 push ups

SATURDAY, JULY 25, 2009
SPIN w/ Keena Ennis (60min/19mile/164bpm/11:00am) good class - burned a ton of energy a bit too early but rallied at end
PRECORE AMT 100i (60min/level20/164bpm/1200cals/12:30pm) ... i like this machine cause I had a consistently elevated BPM for a much longer time than even spin ...