Sat. July 25th, 2009

Everybody's always smilin' after the W.O.D.

Nice work Leigh, Megan, Amina, Chelsea and Joey. This was a challenge, and the heat made it tougher. We had a few different W.O.D.'s today based on some requests. Although I will be posting a W.O.D. for tomorrow, we will be closed. I will be attending the Barbell Certification class over in Redmond this weekend. Enjoy the weekend, drink lots of water and I will see you on Monday.

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Today's W.O.D.

Run 5K

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Sunday closed

Monday's hours:

6:30am - 11am

1pm - 5pm available by appt.

5pm - 6pm

Fri. July 24th, 2009

These guys out of CrossFit NorCal are doing "Fran" in full bunkers and on air. Talk about hard core. Check out the video:

http://media.crossfit.com/cf-video/CrossFitNorCal_FirefighterFran.wmv

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Today's W.O.D.
12 Hanging cleans 135/95
15 DB Push Press 45lb/35lb

30 Sit-ups
400m run
3 rounds for time

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Hanging clean: http://media.crossfit.com/cf-video/cfj-nov-05/hang-power-clean.wmv

Today's hours:
9am - 11am
1pm - 4pm by appt only
5pm - 6pm

Thurs July 23rd, 2009

The girls working on the overhead squat.

Today's class is at 6:30am only. Some members are resting today. If you make the class, we will be working on front squat technique.

Today's W.O.D.

Front squat

5-5-5-5-5

Today's hours:

6:30am only

Wed. July 22nd, 2009

Today's W.O.D.
"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For time
Complete all reps of each exercise before moving on to the next

***CHANGE IN AFTERNOON HOURS***

Today's hours:
6:30am - 11am
2:30pm - 5pm
5pm - 6pm CANCELLED
Sorry for the inconvenience

Tues July 21st, 2009

Today's W.O.D.
Back Squat 135/95
Knees to elbows
Ring Dips
400m run
21-15-9
for time

Today's hours:
9:15am - 11am
5pm - 6pm
Otherwise by appt during afternoon

Mon. July 20th, 2009

My son Joey getting ready to steal second.

Today's W.O.D.

"Lynne"

Bodyweight bench press

Pull-ups

5 rounds of max reps

There is no time component on this wod.

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Today's hours:

6:30am only

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Tomorrow's hours:

9am - 11am

5pm - 6pm

Otherwise by appt.

Sun. July 19th, 2009

Rest Day