Sat. Sept. 4th, 2010

Today's W.O.D.
Deadlift 7x1

20 waiter-walk lunges - 40lbs
20 KB swings
400m run
(5) rounds for time

Friday, Sept. 3rd, 2010

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

All other classes as posted

Today's W.O.D.
WOD
Burpee
24″ Box Jump
Toes to Bar
30-25-20-15-10-5 rep rounds
for time

Thurs. Sept. 2nd 2010

****Today's 9am is changed to 11am. I have a meeting and will open immediately after****

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

If you missed a workout this week, today's the day. Otherwise take a rest.

Wed. Sept. 1st, 2010

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

Tues. Aug. 31st

Today's W.O.D.
10 Butterfly sit-ups
20 Double unders (or 60 singles)
30 Wall Balls
40 Back Extentions
50 Squats
(3) rounds for time

Mon. Aug. 30th, 2010

Today's W.O.D.
800m run
25 OH Squat - 75/55#
15 Paralletes
(3) rounds for time