Sat. Oct. 10th, 2009

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

Today's W.O.D

"Joshie"
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
The snatches are full squat snatches.
3 rounds for time

Today's hours:
9:15am only

Fri. Oct. 9th, 2009

Today's W.O.D.
Double-unders
400m run
50-40-30-20 and 10 rep rounds
for time

Today's hours:
6:30am only
9:15am - 10:15am only

Thurs. Oct. 8, 2009

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

**

Today's W.O.D

"Hansen"

30 Kettlebell swings, 2 pood (70lb equiv.)/scale
30 Burpees
30 Glute-ham sit-ups

5 rounds/time

**

Today's hours:

6:30am - 11am

2pm - 3pm

3pm - 6pm by appt

6pm - 7pm

Wed. Oct. 7th, 2009

Today's W.O.D.

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Today's hours:
9am - 11am
1pm - 3pm
3pm - 6pm by appt only

Tues. Oct. 6th, 2009

Today's W.O.D.
10 Back squats 135lbs/95lbs
10 waiter walk lungs 40lbs/30lbs
10 knees to elbows
400m run
4 rounds for time

Today's hours:
6:30am only

Mon. Oct. 5th, 2009

Congratulations to Leigh on her successful half marathon over the weekend. And if you see her today, wish her a Happy Birthday as well. Nice job Leigh!!

Today's W.O.D.

"Westsound Cindy"

5 pullups

10 push ups

15 Sit ups

AMRAP in 20 min.
For time

**

Today's hours:

6:30am - 11am

1pm - 3pm

5pm - 6pm by appt.

Sun. Oct. 4th, 2009

Today closed
Have a great Sunday! See you tomorrow. More to post later.

Tomorrow's hours:
6:30am - 11am
1pm - 3pm
3pm - 5pm by appt only
5pm - 6pm