• We Love Burpees!

    Monday 2/16/09 3 rounds for time of: Row 500 meters 21 Burpees Run 400 meters Post time to comments.

  • Rest Day

    Sunday 2/15/09 Take this as a rest day as we have done a great deal of work this week. I want to welcome all the new participants who started with us over the last month, you all are doing amazing! As a trainer/coach it is so rewarding to see the dedication and effort everyone is

  • Saturday Surprise WOD

    Saturday 2/14/09 Again you will have to show up and see what is in store for everyone. In usual fashion it will be a challenge for everyone. Have fun, work hard and be safe.

  • “Filthy Fifty”

    Friday 2/13/09 50 Box jumps 50 Jumping pull ups 50 Kettlebell swings 50 Lunges 50 Knee to elbows 50 Push press 50 Back extensions 50 Wall ball shots 50 Burpees 50 Double unders This is a timed workout so lets work hard and use this as a base line for the next time you do

  • New ball shots

    Thursday 2/12/09 10 Thrusters (men 75#) (women 55#) 20 GHD sit ups with wall ball shots (see trainer for instructions) 10 Sumo high pulls 10 Wall sit ball toss (see trainer for instrucitons) 4 Rounds for time Post time and comments

  • Wednesday 2/11/09 Row 400M 15 Burpees 15 Pull ups 25 Squats 4 Rounds for time Post time and comments:

  • Deadlift

    Tuesday 2/10/09 Deadlift 1-1-1-1-1-1-1 reps Beginning and Intermediate work out: 15 Kettlebell swings 20 Wall ball shots 30 box steps 3 Rounds for time: Post time and comments: Post loads to comments.

  • Your Choice

    Monday 2/9/09 “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups Post your choice of girls and rounds completed to comments.

  • Rest Day

    Again it is time for most of us to take a day and rest. If not do Angie on your own and see how you do. Have a great rest and we will see everyone on Monday.

  • Deck of Cards!

    Saturday 2/7/09 It is Saturday and time for some more fun coupled with a fantastic work out. Everyone just be ready to give it all you got. Be safe, train hard and have a great time!