Sat. July 24th, 2010

Today's W.O.D.
20 Burpees
40 Box Jumps
15 Burpees
30 Box Jumps
10 Burpees
20 Box Jumps
5 Burpees
10 Box Jumps
For time

Fri. July 23rd, 2010

THERE WILL BE NO 6:30AM CLASS TODAY!

Sorry for the inconvenience

The remainder of the day as scheduled!

W.O.D. to follow...

Today's W.O.D

7 Deadlifts - 275lbs/185lbs

30 Squats

7 Handstand Push-ups

(5) rounds for time

Thurs. July 21st, 2010

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

If you missed a workout this week or want to do something specific, today's the day.

Check out today's hours to the right->->

Wed. July 21st, 2010

Today's W.O.D.
400m run
200m row
21 sit-ups
800m hill run
200m row
15 sit-ups
400m run
200m row
9 sit-ups
For time

Check out today's hours to the right->->

Tues. July 20th, 2010

Check out this picture of Jeff Mundell's hands after a brutal W.O.D. which obviously had numerous pull-ups.......they have since healed. The gains in performance that Jeff and his wife Nicole have achieved over the past few months is amazing. They always give 150%...and do it with a smile. Nice work.

Today's W.O.D.
5 Turkish Get-ups - 50lbs
5 DB Hanging Cleans - 50lbs
5 DB Push Press - 50lbs
50 Double Unders
(5) Rounds for time

Check out today's hours to the right->->

Mon. July 19th, 2010

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

Check out the hours this week to the right->->