WOW 3/3-3/9

Here's the WOW!

Monday 3/3: @ 9:30 Mike Ps for an indoor ride.
Tuesday 3/4: @9 a.m. for a swim and a run to follow at the VAC
Wednesday 3/5: On your own
Thursday 3/6: @9 a.m. swim at the VAC
*Thursday ROUND 2: @ 6:30 p.m. Cobblestones 4-5 mile run
Friday 3/7: @ 9 a.m. bike at the Wades indoor
Saturday 3/8: on your own
Sunday 3/9: @ 8 a.m. Strength at Stan's Dungeon of Doom 3254 Marbill Farm Road, Montgomery. Bring a Yoga mat foam roller if you have one and water.

Cheers,
Special K

WOW 2/24-3/2

Here's the WOW!

Monday 2/24: on your own
Tuesday 2/25: @ 9:45 a.m. indoor bike at Mike P's Hoover Hideaway.
Wednesday 2/26: @ 9 a.m. swim at the VAC and run to follow
Thursday 2/27: @ 6:30 p.m. Cobblestones 4-5 miler (Al and I will be on shift).
Friday 2/28: @8:30 a.m. 2 hr bike at the Wades followed by a swim probably around 11:30 a.m.
Saturday 3/1: @ 8 a.m. LONG indoor bike at the Wades
Sunday 3/2: @ 8 a.m. ish at STAN's Dungeon of Doom for strength! 3254 Marbill Farm Road, Montgomery. Bring your yoga mat, foam roller if you have one.

Cheers,
Special K

WOW 2/17-2/23

Here's your WOW

Monday 2/17: @ 8:30 a.m. at Mike Ps for an indoor ride AND OMG we're swimming tomorrow!!!!! Probably hitting the VAC around 11 ish.
Tuesday 2/18: On your own
Wednesday 2/19: @ 9:15 a.m. Swim and a run to follow at the VAC
Thursday #1 2/20: @ 8:30 a.m. long bike at the Wades and a run to follow ..... hopefully a run outside . . . maybe?
Thursday #2 2/20: @ 6:30 p.m. COBBLESTONES 4 ish mile run, beer and fish tacos to follow
Friday 2/21: On your own
Saturday 2/22: @ 9 a.m. bike and a run at the Wades
Sunday 2/23: @ 8ish a.m. strength at Stan Tower's dungeon of doom 3254 Marbill Farm Road in Montgomery. Bring your yoga mat, foam roller, jump rope and a bottle of water.

Cheers,
Special K

WOW 2/10-2/17

Here's your WOW

Monday 2/10: @ 9 a.m. Mike Ps for an indoor bike
Tuesday 2/11: @ 8:30 a.m. bike at the Wades and run to follow at the VAC around noon
Wednesday 2/12: on your own
Thursday 2/13: @ 9 a.m. at the Wades and run to follow BONUS @ 6:30 p.m. Cobblestones run
Friday 2/14: @ 8:30 a.m. long run, depending upon weather, locale TBA
Saturday 2/15: on your own
Sunday 2/16: @ 8 ish Mike Ps for Strength
Monday 2/17: @ 9 a.m. most likely an indoor bike at Mike Ps

Cheers,
Special K

WOW 2/3-2/10

Hi Fits!

Here's your WOW!

Again, don't forget to send your money for Club membership if you haven't done so already! Fill out the app and send it off to Karen Kalicki with payment made out to Misfits! Form can be found under files on our FB group page OR send me a request and I'll send it out to you right away!

Monday 2/3: On your own
Tuesday 2/4: @ 9 a.m. at Mike P's Hoover hideaway for a bike
Wednesday 2/5: On your own
Thursday 2/6: @ 6:30 p.m. Cobblestones hopefully! Al and I are on shift so no go for us
Friday 2/7: On your own
Saturday 2/8: @8 a.m indoor bike and run to follow
Sunday 2/9: @8 a.m. strength at Mike Ps Hoover hideaway - again, Al and I are on shift so no go for us!
Monday 2/10: TBA

Cheers,
Special K

WOW 1/27-2/3

Hi Fits!

Here's this week's WOW! Gosh sooner or later this weather has to break right? Itchin' to get outside! Did you know we're over half way through winter! Positive thoughts!!!!!!!!

PS, please remember to get your annual membership dues paid and your waiver sent off to Karen Kalicki at your earliest convenience.

Monday 1/27: @ 8:30 a.m. bike at Mike P's Hoover Hideaway. Run to follow at the VAC.  (11 ish at the VAC, upstairs track).
Tuesday 1/28: on your own
Wednesday 1/29: @ 9 a.m run at the VAC upstairs track
Thursday 1/30: @ 8:30 a.m indoor bike with the Wades. BONUS @ 6:30 p.m. Cobblestones run! Beer and fish tacos to follow.
Friday 1/31: on your own
Saturday 2/1: @ 8:30 a.m. Long bike at the Wades and run to follow.
Sunday 2/2: @ 8 a.m. Mike P's Hoover Hideaway for a strength sesh. Depending on the weather we'll do short warmup run outside, bring warm clothes just in case. Coffee and sweet treats baked by Jess to follow!
Monday 2/3: On your own.

Peace out bruthas and sistahs!
Special K

WOW 1/20-1/27

Here's your WOW

Monday 1/20: @ 9 a.m. Mike P's Hoover hideaway, indoor bike and run to follow 

Tuesday 1/21: @ 8:30 a.m. Wade's place long indoor bike and indoor run at the VAC to follow

Wednesday 1/22: On your own

Thursday 1/23: @ 9 a.m indoor bike at the Wades. AND @ 6:30 p.m. Cobblestones run, craft beer and fish tacos

Friday 1/24: Hopefully a long outdoor run, deets TBA

Saturday 1/25: On your own

Sunday 1/26: @ 8 a.m. Strength at Mike P's Hoover Hideaway.

Monday 1/27: @ 7:15 p.m. Injury prevention seminar with Dr. G. Deets below. 

Strength Training for Triathletes to Prevent Injuries

MONDAY JANUARY 27

7:15 AT GINSBERG CHIROPRACTIC 1795 W STATE ST. STE d GENEVA IL

Come and learn how to get stronger and faster and prevent injuries.

1)            Benefits of strength training

2)            What muscles should I train

3)            When should I train

4)            How often should I train

5)            Should I train when injured

6)            Training when racing

7)            What specific exercises should I do

One hour seminar will discuss this and answer any other questions regarding injuries or injury prevention.

Dr. Ginsberg has been a doctor of chiropractic since 1990 and has had a private practice in Geneva Illinois since 1994 specializing in children and adults. Dr. G has post graduate training and holds advanced certificates in  pediatrics, pregnancy and posture exercise rehabilitation. Two time Chicago and Boston Marathoner, Dr. G has also completed an ultramarathon and several Ironman Distance Triathlons as well as multi-day adventure races.  He served as the 2010 team chiropractor for Chicago Slaughter Professional Indoor Football team, and currently is injury consultant for St. Charles Gymnastics Academy and Team Chiropractor for the Fox Valley Eagles Semi-Pro Football Team.  For more information go to www.kidchiro.com  or subscribe to our blog at www.geneva-chiropractor.com .

First 10 signed up eligible to win free half hour massage- call 232-6400  to sign up.

Cheers, 

Special K