Sat. July 4th, 2009

We will be closed today to celebrate the 4th of July. Have a happy and safe holiday.

Tomorrow's hours:
6:30am only

Fri. July 3rd, 2009

*CHANGE IN TODAY'S SCHEDULE!!"
AFTERNOON HOURS:
By appt only

Today's W.O.D.
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Today's hours:
9am - 11am
1pm - 3pm
Otherwise by appt.

Thurs. July 2nd, 2009

Today's W.O.D.
"CrossFit Total"
Back squat, 1 rep
Shoulder Press 1 rep
Deadlift 1 rep

Today's hours:
6:30 am only

Tomorrow's hours:
9am - 11am
2pm - 3pm
Otherwise by appt.

Wed. July 1st, 2009

Today's W.O.D.
400m run
15 KB swings 1.5pood
15 Box jumps 20"
800m run
12 KB swings
12 Box jumps
400m run
10 KB swings
10 Box jumps
For time

Today's hours
6:30am -1pm
Otherwise by appt

Tomorrow's hours
6:30am only

Tues. June 30th, 2009

Today's W.O.D.
"ANGIE"
100 Pull-ups
100 Push-ups
100 Sit-ups
100-Squats
For time

The first class today will be at 10:00AM
Today's hours:
10:00AM - 11:00AM
Otherwise by appt

Tomorrow's hours:
6:30am - 11am
2pm - 4pm
Otherwise by appt.

Mon. June 29th, 2009

Today's W.O.D.
10 Hanging Cleans 135lbs/95lbs
10 Front Squat 135lbs/95lbs
10 Knees to Elbows
4 rounds for time

Check out today's great article in the Kitsap Sun.

Sun. June 28th 2009

Today's W.O.D.
Bench press
5 x 5

I will be available today in the afternoon by appt. only.

Tomorrow's hours:
6:30 am

Sat. June 27th 2009

Rest Day

We will be closed today. I will be in North Bend this weekend for my son's baseball tourney. Tomorrow I will be available in the afternoon by appt. only. Have a great weekend. DRINK LOTS OF WATER.