Sat. July 17th, 2010

Today's W.O.D.
5 Muscle ups
10 Box jumps - 24"
15 Wallballs
400m - 800m hill - 400m run
3 rounds for time
*run occurs in between each round

Fri. July 16th, 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.

*I would like to remind everyone to be on time to each class. Our goal is to improve the structure and overall effectiveness of our program which will require everyone to be prompt and ready to go at the beginning of the hour. If you have any questions or concerns, please let me know. Have a great day!!

****

Today's W.O.D.

"Stephen"

GHD Sit ups

Back Extension

Knees to Elbows

Stiff Leg deadlift 95lbs

30-25-20-15-10-5
For time

Check out the hours to the right->->

Thurs. July 15th, 2010

Gotta love those box jumps.

Congratulations to Brett and Erika Martinson!! Erika gave birth to a healthy baby boy. Bodie Martinson was born July 11th over in Seattle . He weighed in at 6 lbs 11oz. He's a little early (5wks+/-) and has earned a couple of additional weeks in the hospital. Erika is doing great and is ready to start CrossFit again. Brett is looking for a dog sitter ASAP for about 2 weeks. If you are interested or know someone who might be able to help. Let me know.

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

Today is a rest day for many. If you missed a workout or want to get another one in, today's the day.

Wed. July 14th, 2010

****There will be no 6:30am class today****

****Today's 4pm class will begin a little late****

Jill is coming from work and will open ASAP

Thanks for your patience

Today's W.O.D.
200m row
Sit-ups
50-40-30-20-10
For time

Tue. July 13th, 2010

Here's Jen showing us her great form with the front squat. We're going to do some shoulder work today. We're taking a break from the hill run. Have a great day.!

Today's W.O.D.
Shoulder Press 5x1
Push Press 5x3
Push Jerk 5x5

Check out the hours to the right->->

Mon. July 12th, 2010

Today's W.O.D.
21 Deadlifts - 185lbs
21 Box jumps - 24"
400m run
15 Deadlifts - 185lbs
15 Box jumps - 24"
800m hill run
9 Deadlifts - 185lbs
9 Box jumps
400m run
For time

Check out the hours to the right->->