Fri. Dec. 4th, 2009

Nate and Bill bustin' through the workout at the station.

Today's W.O.D.
"Tabata something else"
Pull ups
Push ups
Sit ups
Squats
20 seconds of work
10 seconds of rest
8 rounds

Today's hours:
6:30AM - 7:30AM
9:00AM - 11:00AM
5:00PM - 7:00PM
Otherwise by appointment

Thurs. Dec. 3rd, 2009

Make up Thursday

If you missed a W.O.D. or if there is something you would like to work on, today is the day.

Today's Hours

6:30AM - 11:00AM
2:00PM - 3:00PM
5:00PM - 6:00PM
6:00PM On Ramp Class only
Otherwise by appointment

Wed. Dec. 2nd, 2009

We had a good turnout for out first "On Ramp" beginner class last night. The next class will be tomorrow at 6pm-7pm.....there is still a few spots left! After tomorrow night, the next 4 week On Ramp class will start the beginning of Jan. 2010.

Logan showing us how box jumps are done. Everybody did great!!

**

Today's W.O.D.
"Sidney run" or 5k+/-
For time

Today's hours:
6:30am - 7:30am
10am - 11am
2pm - 3pm
5pm - 7pm

Tues. Dec. 1st, 2009

Brett and Travis working on technique. It's good to start young..... A reminder - tonight the first On Ramp for beginners class will begin from 6pm - 7pm. If you have any questions, let me know.

**

Today's W.O.D.

50 Double unders

15 DB swings 50#/40#

15 Knees to elbows

400m run

4 rounds for time

**

Today's hours:

9am - 11am

2pm -3pm

5pm - 6pm

6pm - 7pm *******On Ramp class only*******

Mon. Nov. 30th, 2009

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

As most of you know, yesterday four Lakewood police officers were slain in Tacoma getting ready for their shift. This is a horrible tragedy that has hit home in our area. There is work in progress to organize a memorial wod and fundraiser. If you can contribute in any way, it would be appreciated. Our hearts and prayers go out to the families. - Mick

Today's W.O.D.

"Danny"

30 Box Jumps - 24"
20 Push Press 115 lbs
30 pull-ups

AMRAP in 20 mins

**

Today's hours:

9:30am - 12pm

2pm - 3pm

5pm - 7pm

Otherwise by appt.