02/08/10 Evening Classes are cancelled!

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Evening Classes are cancelled!

russ-pull-ups.jpg

WOD

30-25-20-15-10-5

Kettlebell Swings (52/35)
Knees to Elbows
Jumping Ring Dips

Out of town workout

30-25-20-15-10-5

Burpees
Squats

Posted by Judd on February 8, 2010 at 12:00 am | No comments


02/05/10 EVENING AND SATURDAY CLASSES CANCELED!!

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EVENING AND SATURDAY CLASSES CANCELED!!

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WOD

5 Rounds

7 Deadlift (225/135)
10 Ring dip

Out of town workout

Run 400
30 Burpees
Run 400
20 Burpees
Run 400
10 Burpees

Posted by Judd on February 5, 2010 at 12:00 am | 1 comment


02/04/10

1 comment

josh-e-and-dan-thrusters-3.jpg

WOD

Row 500
50 Burpees
50 Pull ups
50 Push Presses (45/35)
50 Walking Lunges
50 Kettle bell Swings (35/25)
50 Wall balls

Out of town workout

100 Pushups
100 Sit ups
100 Squats
100 Burpees

Posted by Judd on February 4, 2010 at 7:51 am | 1 comment


02/03/10 MORNING CLASS CANCELED

1 comment

MORNING CLASS CANCELED

brodie-and-bos-pull-ups.jpg

WOD

5 Rounds

10 Power Clean (135/95)
10 Handstand push-ups
10 Box Jumps

Out of town workout

150 Burpees for time

Posted by Judd on February 2, 2010 at 10:16 am | 1 comment


02/02/10

1 comment

jason-and-zoe-thrusters-3.jpg

WOD

Thrusters

3-3-3-3-3

Then

21-15-9

Burpees
Pull ups

Out of town workout

21-15-9

Burpees
Box Jumps
Hand Stand Pushups

Posted by Judd on February 2, 2010 at 12:00 am | 1 comment


02/01/10

2 comments

jon-pull-ups-3.jpg

WOD

5 min Jump Tucks
5 min Sit ups
3 min Jump Tucks
3 min Sit ups
1 min Jump Tucks
1 min Sit ups

Out of town workout

5 min Jump Tucks
5 min Sit ups
3 min Jump Tucks
3 min Sit ups
1 min Jump Tucks
1 min Sit ups

Posted by Judd on February 1, 2010 at 12:00 am | 2 comments


01/29/10

1 comment

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WOD

“Fight Gone Burpee”

3 Rounds of as many reps as you can do in 1 min of each exercise, followed by 1 min rest after all 4 exercises are done. Scoring is total number of reps from all exercises.

Burpees
Power Snatches (65/45)
Knees to Elbows
Row

Out of town workout

3 Rounds of as many reps as you can do in 1 min of each exercise, followed by 1 min rest after all 4 exercises are done. Scoring is total number of reps from all exercises.

Burpees
Pushups
Situps
Box Jumps

Posted by Judd on January 29, 2010 at 10:44 am | 1 comment


01/28/10

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brodie-and-bos-pull-ups.jpg

WOD

Tabata Mashup

Kettlebell Swings (52/35)
Kettle bell Snatches
Kettle bell Thrusters

Tabata is 20 seconds of work followed by 10 seconds of rest for 8 rounds each exercise. In this workout you cycle through the movements one after another until you reach 8 rounds of each.

Out of town workout

Tabata Mashup

Squats
Box Jumps
Pushups

Tabata is 20 seconds of work followed by 10 seconds of rest for 8 rounds each exercise.

Posted by Judd on January 28, 2010 at 12:00 am | No comments


01/27/10

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russ-pull-ups-2.jpg

WOD

4 Rounds

5 Rep Max Deadlift

immediatly followed by

5 Rep Max Overhead Press

Rest 5 min.

Out of town workout

3 Rounds

Run 1 mile

Rest 10 min.

Try to maintain the same pace for all 3 rounds

Posted by Judd on January 27, 2010 at 12:00 am | No comments


01/26/10

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josh-e-and-dan-thrusters-5.jpg

FRAN CHALLENGE RESULTS

Top 2 male:
Okinyi Ayungo - 4:48
Russ Miles - 5:37
Top 2 female:
kiki proctor - 6:06
emily maisannes - 11:57
Top 2 most improved:
Seth Kelly - 6:40 to 4:09
Marcy Borger - 9:16 to 5:41

Thank you to everyone that participated it was a great time. If you are a winner please see us for your prize!

WOD

As Many Rounds as Possible in 20 min. of:

15 Pullups
15 Over Head Squats (95/65)
Row 150 Meters

Out of town workout

As Many Rounds as Possible in 20 min. of:

Run 400 meters
5 Handstand pushups
20 Squats

Posted by Judd on January 26, 2010 at 12:00 am | No comments