Sat. June 13th, 2009

Doug doin' the slosh pipe

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Today's W.O.D.

15 Hang cleans - 115 lbs

12 Ring dips

21 Sit-ups
As many reps as possible in 20 mins.

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Today's hours:

9am

Tomorrow's hours:

6:30 am

Fri. June 12th, 2009

"Kelly"
400 meter run
30 box jumps / 24"box
30 wall balls / 20lb ball
5 rounds for time

Today hours:
6:30am - 1pm
4:30pm
otherwise available by appt.

Thurs. June 11th, 2009

Today's W.O.D.
20 pull-ups
20 push-ups
20 sit-ups
400m run
15 pull-ups
15 push-ups
15 sit-ups
400m run
10 pull-ups
10 push-ups
10 sit-ups
400m run
for time

Today hours:
6:30am - 11am
4:30pm

Wed. June 10th, 2009

Today's W.O.D.
Back Squat
1-1-1-1-1-1-1 Reps

Today hours:
6:30am - 11am
4:30
otherwise available by appt.

Tues. June 9th, 2009

Today's W.O.D.
"the filthy fifties"
50 - Box jump - 20" inch box
50 - Jumping Pull Ups
50 - Kettlebell Swings - 35#
50 - Walking Lunge Steps
50 - Knees to elbows
50 - Push press - 45#
50 - Hip Extensions
50 - Wall Ball Shots - 20#
50 - Burpees
50 - Double Unders
for time:

Today's hours:
9am - 11am
Otherwise by appt.

Mon. June 8th, 2009

Matt Million lovin' life.
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Today's W.O.D.
21 Thrusters 75lbs
21 double unders
5 rounds for time

Today's schedule change:
6:30am class
9am-11am open
otherwise avail by appt.

Sun. June 7th, 2009

Nice job to everyone for their hard work with the introduction of "Fight Gone Bad" yesterday! The picture shows Cody and Robert fightin' it out with wall-balls. Sunday's edition of the Seattle Times did a great article on CrossFit. If you get a chance, check it out.

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Today's W.O.D.
"Lynne"
5 rounds for max reps of:
Bodyweight bench-press
Pull-ups

Tomorrow's schedule:
I will only have one class available tomorrow at 6:30am