Sat. May 30th, 2009

Today's W.O.D.
30 Turkish get-ups
For time

Tomorrow we will have a class in the morning when I get off shift. Plan on around 9am.

Fri. May29th, 2009

Today's W.O.D.
Shoulder press 1x5
Push Press 3x5
Push Jerk 5x5

Tomorrow's class 0630am

Thurs. May 28th, 2009

Today's W.O.D.
"Michael"
800m run
50 back ext.
50 sit-ups
3 round/time

Wed. May 27th, 2009

Today's W.O.D.
7 Hanging cleans 135/95
20 push-ups
400m run
For time

Tomorrow's classess 9am & 10am / 4:30pm
All other hours available by appt.

Tues. May 26th, 2009

W.O.D.
"Fran"
Thrusters
Pull-ups
21-15-9
For time

Slosh pipe for time.

Tomorrow's class 0630 hrs.

Mon. May 25th, 2009

Closed for Memorial Day

Lower your flags and remember your fallen brothers and sisters

Enjoy the day and be safe!

Sun. May 24th, 2009

W.O.D
400m row
15 squats 135lbs
40 sit-ups
600m row
12 squats 135lbs
30 sit-ups
800 m row
10 squats 135lbs
20 sit-ups
For time