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