Sat. Aug. 28th, 2010

Today's W.O.D.
"The 300"
25 - Pull Ups
50 - Push Ups
50 - Dead Lift - 135#
50 - Box Jumps - 24"
50 - Floor Wipes - 135#
25 - DB Squat Clean & Press left hand - 35#
25 - DB Squat Clean & Press right hand - 35#
25 - Pull Ups
for time
Check out these guys over at CrossFit Central doing "the 300":http://www.youtube.com/watch?v=ouZFwzABvw4

Today's hours: 9am

Fri. Aug. 27th, 2010

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

Thurs. Aug 26th, 2010

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

If you missed a workout or just want to get another W.O.D. in, today's the day.

Wed. Aug 25th, 2010

Today's W.O.D.
7 BW Bench Press
30 Pull-ups
400m run
(5) rounds for time

Tues. Aug 24th, 2010

Here's Mick trying to relive his youth....

My son Joey weighing the options - Jump or not to jump? The symbol behind him is encouraging.

Well....he chose to jump.

****There will be no 5pm-6pm class today****

The 4pm-5pm & 6pm-7pm are as scheduled

Text me if confused

Today's W.O.D.
10 Turkish Get-ups (5 ea. arm)
10 Ring Dips
400m Row
10 Turkish Get-ups
10 Ring Dips
400m Run
10 Turkish Get-ups
10 Ring Dips
400 Jump ropes
For time

Mon. Aug. 23rd, 2010

Today's W.O.D.
5 Deadlifts - 275/185
10 Burpees - jump over parallete
(5) rounds for time