SPIN w/ Keena E & Beto, (55min/21k/*mpbm/6:00pm) OMG - difficult, hiGH WATTS 
SUNDAY, DECEMBER 27 2009  
SPIN w/ Matt, (50min/20k/175mpbm/11:00pm) gooood class, monster workout

SPIN w/ SELF, (95min/37k/175mpbm/4:00pm)  monster workout - hit 170's 6 times

FRIDAY, DECEMBER 25, 2009
Day Off ...  
THURSDAY, DECEMBER 24, 2009
Day Off ...

SPIN w/ Drew Hill, (50min/18k/*mpbm/12:00pm) Hard run - difficult class, single leg work
TUESDAY, DECEMBER 22, 2009
Day Off ... 
MONDAY, DECEMBER 21 2009 
SPIN w/ Kathy Redden & Treena, (45min/20k/*mpbm/12:00pm) Cool tandem class - two teachers that killed us!!! monster workout


SUNDAY, DECEMBER 20, 2009
Day Off ...  
SATURDAY, DECEMBER 19, 2009
Day Off ...  
FRIDAY, DECEMBER 18, 2009
Day Off ... 

WEDNESDAY, DECEMBER 16, 2009
D O U B L E 

SPIN w/ Ashton P, (50min/20k/172mpbm/5:00pm) quick ride - 170's three times 
SPIN w/ Drew Hill, (60min/24k/170mbpm/6:00pm) great hard-ass ride 


TUESDAY, DECEMBER 15, 2009 
SPIN w/ Self, (60min/20k/172mpbm/3:00pm) great self motivated ride - 170's three times


MONDAY, DECEMBER 14, 2009
Day Off ... 


SUNDAY, DECEMBER 13, 2009
ABS w/ Eric Wood (20min/12:00) -planks forever, (8 min) 10sit-ups/ 10squats/ 10hunched step ups ...  
CrossX w/ Eric Wood (40min/12:20) - 10 Burpees, (10) Jump Jacks/Push ups/High knees/10 overhead squats, active stretch across floor with elbow ground touch/high straight knee kicks, frisbee crawl,   WOD- (21/1-18/3-15/6-12/9-9/12-6/15,3/18,1/21) Medball wall toss with squat thrust / push-ups - Ugggh, good one

SPIN w/ Self, (50min/18.5k/*mpbm/2:00pm) clean sweat

Recover ... 

MONDAY, DECEMBER 07, 2009
T R I P L E  
SPIN w/ Keena Ennis, (45min/18k/160mpbm/5:00pm) good warm-up
SPIN w/ Beto Boggiano, (45min/19k/165mbpm/6:00pm) great ride 
SPIN w/ Michael Formby, (50min/21k/171mbpm/7:00pm) hit 170's 4 times! H A R D

SPIN w/ Eric Wood (50min/*mile/*mbpm/11:00am) HARDDD Class 
ABS w/ Eric Wood (20min/12:00) - (4 set) 60" Rockers, 60" V-ups, (12 rounds/30 second) Med-ball overhead squat team oval pass - Ughh 
CrossX w/ Eric Wood (40min/12:20) - (3) Jump Jacks/Push ups/High knees/10 overhead squats/squat 1/2 turns, active stretch across floor with elbow ground touch/high straight knee kicks  WOD- (50-40-30-20-10) Ring push-ups/Super high air-jumps


SATURDAY, DECEMBER 05, 2009
Day Off ... 

FRIDAY, DECEMBER 04, 2009
Day Off ...

THURSDAY, DECEMBER 03, 2009
Day Off ...

WEDNESDAY, DECEMBER 02, 2009
Day Off ...

Recover ...