Sat. Jan. 15th, 2010

Today's W.O.D.
"Sidney run" or 5K

Fri. Jan. 14th, 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"
Glute-ham sit-ups
Back Ext
Knees to elbows
Stiff-leg deadlift
30-25-20-15-10-5
For time

Thurs. Jan. 13th, 2010

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

.....a rest day for many. If you missed a workout this week, today's the day to make it up.

Weds. Jan. 12th, 2010

Today's W.O.D.
250m row
25 push-ups
AMRAP in 15 mins

Tues. Jan. 11th, 2010

Today's W.O.D.
15 Front Squats - 135/95lbs
21 Box jumps
400m run
3 rounds for time

Mon. Jan 10th, 2010

Happy 30th Jeff!! Today's workout is in honor of Jeff Mundell turning the big 30. This weekend, we celebrated his wife Nicole's birthday along with Greg Diaz' as well. Hopefully you've recovered after their workout. Without the contribution and inspiration of Jeff, Nicole and Greg, we definitely would be without the energy during the evening classes. I appreciate their dedication and friendship. Thank you and Happy Birthday. Hopefully, everyone gets a chance to do each workout. If you missed one, there's still Thursday.

Today's W.O.D.
30 Glute-ham sit-ups
30 Muscle Ups
30 Ring push-ups
30 Back Ext.
For time
*If you are still working on your muscle ups, do as many as you can. Then substitute pull-ups and dips x 3.