Fri. Feb. 19th, 2010

Check out Derek doing his 400m with a 20lb wallball. Tomorrow he's going ice climbing. He's a flippin' animal.

An announcement on today's hours: Today's hours will be as scheduled. I had mentioned this week about the potential of closing early today but that will not happen after all. Derek will be running classes from 4pm-7pm including the "On-Ramp" class from 6pm-7pm. There will be no Saturday class tomorrow. If you have any questions or concerns, please let me know. Thanks and have a great weekend.

Today's W.O.D.
"Nicole"
400m Run
Max rep pull-ups
AMRAP in 20 mins.

Thurs. Feb. 18th, 2010

It's going to be a beautiful day here in the Puget Sound area. Our view has changed a little from this summer. If you missed a workout this week or want to do something specific, today's the day. Enjoy the sun!!

Today's W.O.D.
"Make-up Thursday"

Check out the hours to the right->->

Wed. Feb. 17th, 2010

Loading up the pull-up station

Today's W.O.D.

Deadlift 5x5

Tues. Feb. 16th, 2010

Today's W.O.D.
800 m run
30 Hip/Back Extensions
30 Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Hip/Back Extensions
30 Butterfly Sit-ups
800m run
For time

Check out the hours to the right->->

Mon. Feb. 15th, 2010

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

Today's W.O.D.
"Daniel"
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
For time.