Friday, February 26, 2010

working the grip

Got a good grip workout today and everyone got good scores, check out the comments.
The kids did awesome on Helen's little sister. GREAT WORK!!!

push jerk 1 RM

500 M row
knees to elbow
pull ups

Thursday, February 25, 2010

form work

We'd like to welcome Andrew to the fitness family. He got his 1st taste of the ramp up program this evening, jumping in with Carley. They are both showing great form. Carley finishing at 7:32 and Andrew finishing at 9:55. Meghan worked her push jerk today with good form and time finishing her Day 7 WOD in 11:34. Donna and Andy made it in as well and took today to work on form and skills, shoulder flexibility and Lsit.

Wednesday, February 24, 2010


Sorry the camera died so no pics today I'll get them tomorrow. Good push by all today, it was a tough one especially for those still working on the double under rthyme. (Don't worry it will come, hopefully before you cut open the skin or turn black and blue.)

3 rounds
75 double unders
15 deadlifts 60% of your 1 RM
30 box jumps

Tuesday, February 23, 2010

Shoulder burn

We'd like to welcome Lucy and Ashley to the fitness family, they both made it in this morning bright and early to join the ramp up class with Carley. While the open classes pumped up the blood in their arms today, nice work, don't forget to check out the scores in the comments.
10 ! press at 50% of 1 RM
5 ring dips between each press set

Monday's WOD

Sorry about the late post. Mondays workout was back into the program after our nice back off week. Everyone did great check out their scores in comments.
Front squat
ME pull up

As many wall balls as possible in 7 minutes

Saturday, February 20, 2010

Broomstick mile

Had a great day for a run today so we decided a good WOD was the broomstick mile.
400 M run
10 press
400 M run
10 push press
400 M run
10 push jerk
400 M run

Friday, February 19, 2010

indoor obstacle course

We had a lot of fun today working on the indoor obstacle course. I really like the monkey rings, and ascending box jumps, expect to see those in variations again. We like to welcome Carley and Scott to the fitness family. They tried their 1st WOD today and are ready to go. We'll see them again in picture soon! Nice work all check out the comments for time, and remember, get your rest this weekend, we're hitting hard on Monday.

3 rounds
10 X 10 turkish get ups
*1 trip through the course
200 M sprint

*lazy vault, tango ladder drill, lateral jumps, ascending box jumps, monkey rings

Thursday, February 18, 2010

monkeyin' around

We had a fun day working on coordination Donna got 5 rounds + 6 hobb's, kim got 6 rounds and 2 hobb's, and Meghan made it in today for her ramp up, doing great and wonderful form on the thrusters with her fastest time on her 3rd round of 1:56.

AMRAP in 10:
5X dot drills
6 hop over box jump burpees
1 pass on the monkey rings

Wednesday, February 17, 2010


Working on speed drills today, getting some great efforts, and had an awesome kids class with some great scores, and Blake got 3 double unders NICE WORK!!

X5 20 M sprints jog back
X5 40 M sprints jog back
X5 100 M sprints jog back

Kids WOD:
AMRAP in 15 min
5 K2E
5 deadlifts
5 push ups

Tuesday, February 16, 2010

agility work

Today we worked on agility and coordination, we'll be adding these into the warm up routine every once in awhile so be prepared

fast feet
3 set 10 each
step ups
double feet jump ups
alternating feet
step ups

Ladder drills
in and out single and double
ski jump

Monday, February 15, 2010

inverted burpees

Remember, this week is our back-off/recovery week, so today we focused on balance. It was a great day working on the inverted burpee, almost every gave the handstand a try and we only had a few scale downs. Look great all, times and pics will be posted tomorrow.

Friday, February 12, 2010

row, row, row your boat

Today we got a good row in, very nice push by all, and we'd like to welcome Conner to the family, he's doing great on his form so far, look out guys he's gonna be on your heels soon.
3 rounds
500 M row

Thursday, February 11, 2010

the making of men (and women)

Had a great workout this morning. Meghan finished her 2nd day WOD and Mike, Andy, and Donna all did great, check out comments for scores. Good job to all for their double under work today!!

20 manmakers
40 double unders
16 manmakers
40 double unders
14 manmakers
40 double unders

Level I.................level II...................level III

Meghan made it in for her 2nd ramp up and is showing some great deadlift form.

Wednesday, February 10, 2010

hugging a twinkie

We had a fun workout today, and got some fresh air, check out the comments section for scores, pictures to be posted tomorrow.
400 m run
21 reverse hip extensions
21 wall balls
400 m run
9 R.H.E
9 wall balls
400 m run
21 R.H.E
21 wall balls

Kids WOD:
3 attempts to hold handstand as long as you can. When you have to come down do 10 squats

Tuesday, February 9, 2010

working the bench

Had a slow day today. Larry, Dan, andy and kim made it in to work on their bench press, check out the comments to see their scores, and we had a new member, Meghan, came in for her 1st ramp up session (I'll get a pic next time.)
bench press 1 RM

push ups
sit ups