A time slot will not be available today and I want to apologize for the inconvenience. As you may be aware of, CrossFit Saint John and Simply For Life have partnered up. They will provide our nutritional advice needs, and we will provide the physical component to their program. Together we have joined with K100 Radio and have a contest that is about to take place.

The Resolution Solution is about to begin and tonight is the administrative night. We will be having a meeting tonight with the contestants starting at 5:30pm. We will not be able to host a WOD during this time.  The meeting could go until 7 pm.

We are sorry about this and hope for your support during this fun adventure that is about to take place.

Now on the flip side, everyone is invited to stop in and introduce yourself to the winners of this contest. It involves five K100 staff members competing against five listeners in an 8 week fitness challenge. Bruce Sweeney will be there talking about nutrition and what they offer.  I recommend you stop in to listen to what he has to say as there is some great information to be shared.

Today is a team day.

You will need to cooperate to get the job done.  There is a set # of reps to be done of each exercise. You will do this in pairs. If there is three in a group the reps go up. The first person starts and goes until they can no longer continue. Once that person stops, their partner has to do 5 burpees the carry on where they left off.

Example, “A” starts first movement goes to 21 and stops, “B” then does 5 burpees immediately then their first rep is 22 until they hit the wall….and so on and so on.

• 150 Pull Ups
• 150 Push Ups
• 150 Sit Ups
• 150 Squats

I will put all names in a hat and draw teams. The randomness will bring you together. Get ready to have some fun. And make sure you work as hard as you can to cut down on the burpees.