Sat. June 5th, 2010

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

Today's hours:
9am -10am

Have a great weekend!!

Fri. June 4th, 2010

Today's W.O.D.
"Cindy"
5 Pull-ups
10 Push-ups
15 Sit-ups
AMRAP in 20 mins

Optional:
Begin each round of "Cindy" with Clean & Press 135lbs/scale
increase 1 rep each round
example:
Round 1:
1 Clean/Press
Round 2:
2 Clean /Press
Round 3:
3 Clean/Press
Ect.

Thurs. June 3rd

****Today's 9am will start at 9:10. Mike will be arriving at 9:05****

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

For many it's a rest day. Otherwise, if you missed a workout this week, today's the day.

Wed., June 2nd, 2010

Today's W.O.D.
400m Row
50 pushups
400m Row
40 pushups
400m Row
30 pushups
400m Row
20 pushups
400m Row
10 pushups
For Time

Tues. June 1st, 2010

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Today's W.O.D
"Nutts"
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
For Time

Mon. May 31st, 2010

Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

Today's W.O.D.
"Stephen"
GHD sit-ups/straight-leg sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift
30-25-20-15-10-5
For time

****Today's Memorial Day hours****

6:30am-7:30am

9am-10am

2pm-3pm