Sat. Dec. 19th, 2009

Today's W.O.D.
Make up Sat.

We didn't have a make up on Thurs. so today's the day.

Today's hours:
8am

Fri. Dec. 18th, 2009

Everybody working hard on the push ups.

Today's W.O.D.

"Lynne"

BW Bench Press

Pull-ups

5 rounds of max reps (no time component)

**

Today's hours:

6:30am - 8am

There will be no 9am - 11am today

5pm - 6pm

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

Thurs. Dec. 17th, 2009

Today, make sure you wish our own Erin Dumas a Happy 30th Birthday....yes, she's 30!!. As you can see by the pictures she's awesome. Happy Birthday Erin!!

**

Today's W.O.D.
"The Erin Special"

Row for 12 calories

30 Handstand push-ups

30 Tire Flip jumps

30 Turkish Get-ups - 30#

30 Butterfly sit-ups

30 Wall balls

30 Knees to elbows

30 lunges each leg

30 DB squat clean press - 30# each arm

Row for 17 calories

For time

**

Today's hours:

6:30am - 7:30am

9am - 11am

2pm - 3pm

5pm - 6pm

Otherwise by appt.

Wed. Dec. 16th, 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 - 7:30am

9am -11am
5pm - 6pm
6pm - 7pm *******On Ramp class only*******

Tues. Dec. 15th, 2009

Today we will be doing the Sidney run as conditions allow. There will be a rowing option for those who do not want to run. Please dress appropriately. I will continue to take donations for the fallen Lakewood police officers until tomorrow. Please sign the cards when you come in.

Today's W.O.D.
"Sidney run"

Today's hours:
9am - 11am
2pm - 3pm
5pm - 6pm
6pm - 7pm *****On Ramp class only*****
Otherwise by appt.

Mon. Dec. 14th, 2009

Today's W.O.D.
Front Squats 95#/65#
Waiter-walk lunges 45#/25#
Ring Dips
500m Row
21-15-9
For time

Today's hours:
6:30am - 7:30am
9:30am - 11:00am
3:30pm - 4:30pm

Sun. Dec. 13th, 2009

******************Tomorrow's hours posted******************

******************Change in On Ramp class******************

Rest Day!
Yesterday we had a great turnout for the "Fallen Officer" W.O.D. Thank you for everyone who showed up with smiling faces to participate for a great cause. Nice job to everyone!!. Especially to those who are new to CrossFit....you know who you are....I was very impressed with your ability to tough it through this workout. We will continue to take donations until Wed. for anyone who still plans on contributing to the families of the fallen Lakewood officers. I need everyone to sign the (4) cards by Wed. as well. These will also be sent to the families.
Another thank you to everyone that has shown patience and understanding with the transition into our new facility. It's been an interesting couple of months to say the least. We've seen a few life challenges thrown our way but have worked through most of them. As we continue to work on improving our facility, growing our CrossFit family and basically focusing on our lives, the thing we should remember is that nothing compares to what the families of the fallen Lakewood officers must be dealing with and will continue to deal with as life moves on. Please say a prayer for them and remember that family is everything and life is short...so don't take either for granted.

We are entering week (3) of our "On Ramp" beginner class. We will continue to work on improving what has been learned and challenge you with new movements, lifts and overall intensity. Everybody continues to excede my expectations with your committment and determination. Keep it up. Each week it gets better.

Next month, our "On Ramp" class will begin on Mon. Jan. 5th. As I mentioned, this is something new for us. Our goal is to transition new members into our regular W.O.D. workouts and reduce the 1 on 1 sessions. We will continue to adjust the format as necessary to fit everybody's needs. If there are any questions or comments, please let me know.

Have a great Sunday!!

Tomorrow's hours:

6:30am - 7:30am

9:30am - 11:00am

3:30pm - 4:30pm

The On Ramp class this week will be Tue Wed and Fri at 6pm - 7pm.

Let me know if there are any questions.