Wednesday, June 29, 2011


Todays back off work was sprints short and sweet. Lots of runners today and perfect weather. THanks to Mike and Brittney for coming in on their vacation. Looking forward to Fridays lifting tech work.

sprints: rest the amount of time it took you to run the meters
200 M
400 M
600 M
200 M

Tuesday, June 28, 2011

Yoga day

Today was Yoga and we use some comfy roller and balls too, and the "campers" got a nice AMRAP in too. Lookin' good ladies!!

45 min Yoga

15 min AMRAP
5 burpees
10 swings 20#
15 sit ups

Monday, June 27, 2011


Who else is SSSOOO happy that it's back off week, quick and easy WOD today, tomorrow Yoga and Wendsdays Sprints.

5 rounds kettlebell circuit
3 1 arm swings
4 1 arm clean and jerks
5 cross chops
1 around the world

Friday, June 24, 2011

FGB of course

What better WOD to end the benchmark cycle on than Fight Gone Bad. And we had some great scores to put on the board!!

"Fight Gone Bad"
3 rounds 1 min at each station (75#/55#)
wall ball
box jumps
push press

Thursday, June 23, 2011

make up day and camp time

We had our 2nd day of camp today an unfortunately this was the only picture I got (but Jill looks great in her jump rope form). Sorry I'll try harder next time. Everyone's form is looking great and we've got some competitive people coming up in the ranks!
push press
20 double unders

Jill:8:01 55#/20#-10# singles
Michelle: 10:18 50#/ 20#-10# singles
Tyler: 6:51 to 6's 55#/30# singles
Bridget: 7:01 45#/25# double unders

Wednesday, June 22, 2011

The last girl of this cycle

Almost done with our benchmark cycle and finishing up with a gal that needed some new numbers on the board, which we got. Along with some new members givin' it there all for this one. One more benchmark and than we're hitting a back off week, any guesses on the last one???
5 rounds:
400 M run
15 OH Squats 95#/65#

Tuesday, June 21, 2011

just a little row

OK so not a benchmark today, just a chance to change some numbers on the leaderboard and we did, good job all. Jesse, Debbie and Shane all made it back in today for their 2nd WOD and did a great job on rowing form, and Sarah, on her 3rd WOD jammed out a 2nd place leaderboard time nice work all!!!
We also started our 1st camp tonight and had a good turn out and an awesome effort! Nice work, Jill, Bridget, Jordana, Michelle, Ty, and Cord. Don't get to comfortable with the short WOD we had today they're going to get longer. (check out the comments link below for scores)

2 attempts
1000 M row
take as much recovery as needed between attempts

Monday, June 20, 2011


Today was Cindy and we have some awesome numbers on the leaderboard!!! Along with a crazy day big welcome to all the new people who came in today, Sarah, Amanda, and Terra all got their second WOD in today and John, Jesse, and Debbie who got the privilege of having Cindy as their 1st WOD. Big thanks to Josh, our Coach in training for running the 10 member class this evening great job.
FYI we will be scheduling 2 coaches on the Mon and Weds evening classes from now on to help those of you get through the WOD in a timely manner.

AMRAP in 20 min:
5 pull ups
10 push ups
15 squats

Saturday, June 18, 2011

Full house

We had a great class this Saturday, full house with 11 people running through the WOD. Thanks to all the members for helping out with warm ups and we can't wait to see all of the newbie at our next class time.

3 rds
1 min at each station
box jumps
sit ups
push press
pull ups

My girl Friday

Had another girl today, but we've done this one before. Sending out a big welcome to Dusty and Sarah who came in with James Fri morning to give it a try and put up some nice times, we hope to see you both back soon. Check out the leaderboard, the order of the names hasn't changed but the times have.
1000 M row
50 Thrusters 45#
30 pull ups

30 pull u

Wednesday, June 15, 2011


OK so today was the last hero of this cycle (anyone else feeling like shouting hallelujah!) The rest of this cycle will be girls or other titled benchmarks. Everyone is doing great and putting up some good scores, keep it up we're almost there.

5 rounds: (all lifts at the same weight 155#)
12 deadlift
9 high hang power cleans
6 push jerks

Tuesday, June 14, 2011

Nicoles back

OK so we're working through the girls this week and we're making some great progress. Nicole visited and we had a great run of it. Can't wait to see what girls we're doing tomorrow.

AMRAP in 20:
400 M run
max effort pull ups

Monday, June 13, 2011

Another lady

Another lady today, and some great news we have some new numbers for the board!!! A big welcome to Amanda who stopped in this morning for a trial month we hope to see you back soon (and next time we'll get a pic.) And a welcome back to Bridget and Jackie, it's so great to see you both back in the gym (and yeah, we'll get those pics next time too.)

Deadlift 225#