Fri. June 26th, 2009

Today's W.O.D.
Push Press
-115 lbs/95 lbs
Pull ups
Box Jumps
400m run
21/15/9 for time

Today is a shift day for me at the fire station. I will only have a 6:30am class. Tomorrow we will be closed.

Thurs. June 25th, 2009

Today's W.O.D.
200 jump ropes
30 parallete push-ups "feet on box"
30 sit-ups
4 rounds for time

Today's hours:
6:30am - 11am
1:30PM - 3:30PM
5:00pm
Otherwise by appt.

Wed. June 24th, 2009

Today's W.O.D.
"Twins"
750m Row
20 Handstand Push-ups

20 Thrusters 115lbs
20 L Pull-ups
(2) rounds each couplet for time

Today's hours:
6:30am-11am
5pm
Otherwise by appt.

Tues. June 23rd 2009

Today's W.O.D
10 DB swings 50lbs /scaled
15 pushups
20 waiter walk lunges 35lbs/25lbs
AMRAP in 20 minutes

Today's hours
6:30AM - 11:00AM
Otherwise by appointment
THERE WILL BE NO 4:30PM CLASS

Tomorrow's hours:
6:30am - 11am
5:00pm
Otherwise by appointment

Mon. June 22nd, 2009

Today's W.O.D.
400m run
50 squats
4 rounds for time

Today's hours:
6:30am - 11am
4:30pm
Otherwise by appt.

Sun. June 21st, 2009

My son Joey and daughter Chelsea

Happy Father's Day!!
*

Today's W.O.D.

1000 jump ropes for time

Tomorrow's hours:

6:30am - 11am

4:30pm

Otherwise by appt.