Tues. Sept. 15th, 2009

One of our new members, Mike Kehl, showing us how much he likes to row.

Earlier, I posted different reps for today's W.O.D. As you can see, I changed my mind and we reduced the amount. So, if you completed today's W.O.D. with the original reps, nice work...you get extra credit. Congratulations to our own Mike Dumas for his Level I certification he achieved this weekend in Vancouver, B.C. It sounds like he did very well and had a great time. We look forward to Mike putting his knowledge to work down at the box. Today we had a guest trainer today, Steve Larsen (also from Gig Harbor Fire), helping down at the box. A special thanks to him for his great instruction and wisdom. Hopefully, we'll continue to see him on a regular basis. The last two days were very challenging, and everybody did awesome. Keep up the strong work and you will continue to see the improvements. Drink lots of water and get some rest. See you tomorrow.

Today's W.O.D.
5 Front Squats - 135lbs
10 DB Swings - 50lbs
15 Sit-ups
AMRAP in 20 mins

Today's hours:
6:30am
9am - 11am
1pm - 4pm (by appt.)
4pm - 6pm

Tomorrow's hours:

6:30am

9am - 11am

3pm - 4pm (by appt.)

4pm - 6pm