Today's W.O.D.
10 Burpee's
15 Pulll ups
400m run
4 rounds for time
We are closed today. A few of us are competing in the Firefighter Combat Challenge in North Bend.
Tomorrow's hours:
6:30am only
Saturday, July 11, 2009
Friday, July 10, 2009
Fri, July 10th 2009
Today's W.O.D.
Bench Press 135/95
*reps per round: (1st - 10, 2nd - 8, 3rd - 6, 4th - 10 )
*increase weight by 20lbs for each round except last
*last round go back to 1st round weight (example: 135, 155, 175, 135)
15 knees to elbows
20 back ext
400 meter run
4 rounds for time
Today hours:
6:30am
9am - 11am
No Afternoon Class
Call for appt.
Bench Press 135/95
*reps per round: (1st - 10, 2nd - 8, 3rd - 6, 4th - 10 )
*increase weight by 20lbs for each round except last
*last round go back to 1st round weight (example: 135, 155, 175, 135)
15 knees to elbows
20 back ext
400 meter run
4 rounds for time
Today hours:
6:30am
9am - 11am
No Afternoon Class
Call for appt.
Thursday, July 9, 2009
Thurs. July 9th, 2009
Today's W.O.D.
10 - Squat Cleans -135/95
50 - Sit Ups
8 - Squat Cleans -135/95
40 - Sit Ups
6 - Squat Cleans -135/95
30 - Sit Ups
4 - Squat Cleans -135/95
20 - Sit Ups
2 - Squat Cleans -135/95
10 - Sit Ups
for time
Today we will be working on everybody's favorite, the squat clean. The benchmark weight is 135lbs, otherwise we will scale it to your ability. Check out this link:
http://media.crossfit.com/cf-video/cfj-nov-05/clean.wmv
Today' hours:
9am - 11am
3:30pm - 4:30pm
Otherwise by appt.
10 - Squat Cleans -135/95
50 - Sit Ups
8 - Squat Cleans -135/95
40 - Sit Ups
6 - Squat Cleans -135/95
30 - Sit Ups
4 - Squat Cleans -135/95
20 - Sit Ups
2 - Squat Cleans -135/95
10 - Sit Ups
for time
Today we will be working on everybody's favorite, the squat clean. The benchmark weight is 135lbs, otherwise we will scale it to your ability. Check out this link:
http://media.crossfit.com/cf-video/cfj-nov-05/clean.wmv
Today' hours:
9am - 11am
3:30pm - 4:30pm
Otherwise by appt.
Wednesday, July 8, 2009
Wed. July 8th, 2009
Today's W.O.D.
5K run
As I mentioned, I will be closed today. Tomorrow's hours are as follows:
9am - 11am
Otherwise by appt.
Many of the afternoon members are starting to attend the morning classes. I am available in the afternoon to hold a class if I have the interest. Give me a call.
Mick
5K run
As I mentioned, I will be closed today. Tomorrow's hours are as follows:
9am - 11am
Otherwise by appt.
Many of the afternoon members are starting to attend the morning classes. I am available in the afternoon to hold a class if I have the interest. Give me a call.
Mick
Tuesday, July 7, 2009
Tues. July 7th, 2009
Today's W.O.D.
"Helen"
400m run
21 KB swings (1.5 pood or 55lb DB )
12 pull-ups
3 round for time
Today's hours:
6:30am only
Tomorrow we will be closed. I am working a 48 hr shift and will reopen on Thurs. I will post tomorrow's workout later today which will focus on running. If you have any questions, give me a call. Have a great day.
Mick
"Helen"
400m run
21 KB swings (1.5 pood or 55lb DB )
12 pull-ups
3 round for time
Today's hours:
6:30am only
Tomorrow we will be closed. I am working a 48 hr shift and will reopen on Thurs. I will post tomorrow's workout later today which will focus on running. If you have any questions, give me a call. Have a great day.
Mick
Monday, July 6, 2009
Mon. July 6th, 2009
Today's W.O.D.
21 Shoulder press 75/45
21 Hip Extension
7 rounds for time
Today's hours:
9am - 11am
Otherwise by appt.
Tomorrow's class
6:30am only - I am working a 48 hour shift from Tues-Wed. There will be no class available on Wed. this week. If you have any questions let me know
21 Shoulder press 75/45
21 Hip Extension
7 rounds for time
Today's hours:
9am - 11am
Otherwise by appt.
Tomorrow's class
6:30am only - I am working a 48 hour shift from Tues-Wed. There will be no class available on Wed. this week. If you have any questions let me know
Sun. July 5th, 2009
Today's W.O.D.
"Karen"
150 wallballs for time
Tomorrow's hours:
9am - 11am
Otherwise by appt.
"Karen"
150 wallballs for time
Tomorrow's hours:
9am - 11am
Otherwise by appt.
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