Monday 5/19/14

WOD Regional”ish” 21-15-9 reps of: Strict Handstand push-ups, Front squats 135/95, Burpees. Week one of the challenge is in the books! Great Job everyone! Please make it easy on your coaches and try to ensure your writing is legible, include a point increment by every section not just at the end of each day, and … Read more

Saturday 5/16/14

WOD Remember  we will be having the second weekend of our running clinic!  So we will not be having our regular WOD times.  Remember today at 12 pm the logs are due.

Friday 5/16/14

 WOD 5 Rounds for Time:5 Clean and Jerks 155/115,10 Chest to bar pull-ups.  Attention:  Nutrition Challenge Teams are as follows!  Alecio’s team includes:  Lynda, Dezzy, Earle, Kris, Shea, Cassi, Jennifer, Emmanuel, and Tiff; Ben’s team includes:  Donnette, Tango, Brian M, Jess J., Averil, Yvette, Parker, and Ian; Julia’s team includes:  Hugh, Celeste, Shanon, Zach, Scott … Read more

Thursday 5/15/14

WOD Run or row 16oo meters, Rest 3 Minutes, Run or row 800 meters, Rest 3 Minutes, Run or row 400 Meters, Score is total time to complete all distances with rest included.  All distances should be done at max effort.

Wednesday 5/14/14

WOD Tiff’s Birthday WOD! 2 Rounds for time: 25 Slam balls 25/20, 25 Squat jumps, 25 Ring rows, 25 Abmat situps w/slam ball, 25 Burpee box jumps 24/20. Remember, if it goes in your mouth it gets logged for the challenge.  Below is a helpful article from our last challenge.  What Is The Paleo Diet? … Read more

Tuesday 5/13/14

WOD Dumbbell Bench Press: 10-10-10-10. Burner: 8 Minute AMRAP, 25′ Kettle bell front rack carry, 50′ Shuttle run.

Monday 5/12/14

WOD “The Nay” For time: 20 Over head squats 135/95, 40 Dead lifts 205/135, 60 Wall-balls  20/14. (Heather Nay’s B-Day Wod) Attention:  Tomorrow evening the Bod Pod will be here so remember if you are getting tested – you can’t eat or workout for 2 hours before.  Also, wear snug fitting bike shorts or spandex … Read more

Friday 5/9/14

WOD  Strict Press: 1-1-1-1-1. Then find your 1 Rep Max Split Jerk.   Attention: Due to the Challenge talk, there will be no Friday class at 6:30 p.m., since we will be going over the Paleo and Nutrition  guidelines!   Also, you are getting an opportunity for a steal of a deal as an Order … Read more

Thursday 5/8/14

WOD 3 Rounds for reps: With a 3 min clock, Run 400 meters and complete as many toes to bar with remaining time. Rest 1 minute. Then With a 3 min clock: Row 500 meters and complete as many double-unders with remaining time. Rest 1 minute.  Mike brought in some free Air Force swag! Bags & … Read more