Wednesday, September 29, 2010

just a little endurance

Todays WOD was a little lifting and a little endurance. And Karen made it back in for her 3rd day WOD showing great form and a really quick learner, looking forward to the numbers she'll be putting up.


working sets

200 M run
400 M run
600 M run
rest the amount of time it took you to run distance

Tuesdays lifting

Just some lifting today, working on increasing those 1 rep max's.

Bench press and Back squat

Monday, September 27, 2010

Well hello Angie

Had a great weekend at the movement and mobility cert, thank you KStar for all his amazing info!!! We are implementing it immediately.
Great WOD today pulled one of the benchmarks to get some new names on the leaderboard, check em out the next time you're in. And a big howdy and welcome to Karen who's just joined the fitness family and finished her day 1 WOD.

100 of each
pull ups
push ups
sit ups

Saturday, September 25, 2010

Saturdays workout

Had a fun day today for our Saturday WOD. Welcome to Karen this morning who will be starting our ramp up program this Monday, great to have you aboard.

4 sets of each
40 sec on 20 rest
box jumps
sit ups
presses 65#/45#

Friday, September 24, 2010

Hey look it's not a shoulder day

It was a quick WOD today but a goody. Some nice leg work for the weekend.
We were scheduled to do the Level challenge this weekend but it looks like that will have to wait, we'll let you all know about the rescheduling. There is still open class tomorrow however for those of you that want to come on in.

65% X5

AMRAP in 10: 95#/65#
9 power cleans
7 thrusters
5 sumo deadlift high pulls

Thursday, September 23, 2010

Hey look pictures, except today opps

So guess what I found the camera cord YAY, but forgot to take pictures for today, crap! But got the rest of the week covered, back on track.

warm up 3 sets

5 reps @ 65%
5 reps @ 75%
5 reps @ 85%

Wednesday, September 22, 2010

Hello JT

Still looking for that cable sorry all! Got a great workout in today with a Hero. Good push everyone!!!

Handstand push ups
ring dips
push ups

Tuesdays work

Sorry about the pics, lost the camera cable, dang it will find one! Working the press today and fitting in a new strength program. YAY!

warm up:
5 reps 50%
5 reps 55%
3 reps 60%

5 reps 65%
5 reps 70%
5+ reps 75%

Monday, September 20, 2010

working endurance today

Trying to get a little endurance work in this week, and Lane, a visitor from the Seattle area came in for a nice visit. Unfortunately for Lane he came to the 6 PM class and missed out on the class experience. He's coming back on Wednesday anyone want to join him at the 6 PM, drop on in.

WOD:4X500 M row
2 min rest between attempts

Friday, September 17, 2010

Ok are we done with the shoulder workouts

Todays WOD was a killer. I think I heard half of you say you didn't think you could finish the 3rd round, but ya did. Good job.
We'd like to say welcome to Tiffany who had her 1st regular WOD this morning with a great push!

WOD: (fight Gone Bad weights)
3 rounds30 calories row30 wall balls
30 high pulls
30 box jumps
30 push press
rest 3 minutes

Wednesday, September 15, 2010

Hello Nancy

Awesome job on the scores today everyone!! Check out the comments for all the times and the leaderboard for the top 3 in the gym.

5 rounds
400 M run
15 OH squats 95#/65#

Lifting day

Tuesdays WOD was moving around some weight, working on the dead and the snatch



Snatch heavy singles

Monday, September 13, 2010

Who loves Thrusters... I DO!

Todays WOD, from what I've heard from most of you was pretty hard, (my arms are still gooey). It was a great push by everyone today, really hard work!!! The challenge for this month has been set at pistols. Dan came in and cranked out 1 on each side, it was nice to see. Than Kim, 2 minutes after the 75 Thrusters, easily cranks outs 4 on each side, very impressive!! So the number to beat as of the 13th is 4 on both sides.

75 Thrusters 95#/65#
on the minute every minute 5 burpees

Friday, September 10, 2010

Fridays fun

Happy Birthday Andy! For Andy's Birthday yesterday I put together a quick little running WOD, and Scott decided to join in the fun. 4 Rds: 400 M run, 25 squats 25 box jumps.
For the rest of you today was a shoulder girdle workout.

Push Jerk

4 Rds:
400 M run
10 ring dips
20 push ups

Back online

OK computer issues have been solved thanks to an amazing tech guy Jason from Intergity Consulting, thanks!!!
Wendesday WOD was a blast. We finally got to use our tires and there were some awesome efforts on this one! Great job all.

2 rounds
100 M tire flip
as long as it took you to accomplish the 100 M you have to do as many double under as possible
rest 2 min

If you can't flip the tire, do 1/2 a deadlift (stand the weight) drop into high hang clean, power clean the weight 40X

Tuesday, September 7, 2010


Good job on your 5X5's today everyone good numbers great effort. Remember if the WOD reads 5,5,5,5,5 you increase your weight every set until you can't finish the reps and then finish out at the weight of the last set, however if the WOD reads 5X5 you need to find the weight that you can properly do 5 reps but no more and do every set at that weight.

B.Squat 5X5
Power Clean 5X5

Monday, September 6, 2010

Its just 400 M

It was a pretty easy WOD today for Labor Day (HA, of course it wasn't).

400 M O.H. Walking lunges

Friday, September 3, 2010


working the snatch today and putting up some good numbers on the bench. Welcome to Nate who is working his way through the ramp up program and making some good times and showing some great form.
(Sorry that the pics were so late having some Internet issues)

bench press 1,1,1,1,1

Continuous clock
power snatch
2 rounds
rest 3 mins between

Wednesday, September 1, 2010


wall balls
commando pull ups
double unders
push ups