Effective 4 September. New gym classes times
Monday - Friday
5:30 am & 6:30 am
5:00 p.m & 6:00 p.m

Wod run 6
30 wall ball
30 box jump
5 rounds

WOD:
100 squat
100 push up
100 sit up
100 pull up

Wod is run 6
(sorry 5:30 ) I will make it up to you guys!

Run 12
50 superman
50 sit up

21-15-9
Front squat
Burpees
Pull ups

Run 6
Over head squats 15
45/65
5 rounds

Gym is open
Wod- 50,40,30,20,10
Sdhp
Kb swings
Push up
Pull up

Wod:
5 rounds
100 jumping jacks
100 m/c

Wod:
Grace

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Wod is (28)

Wod:
50 wall ball
50 push up
3 rounds

Wod:
Run 6
10 box jumps
10 sdhp
10 thrusters

Wod;
10 clean
8 pull up
6 squat

21-15-9
Hspu
Dead lift

Normal business hours this week. Charles is back :)

Hours for Friday( 4 May 2012).
- NO gym in the morning we will be open only in the afternoon( 4:00pm - 7:30pm) .

Wod: 3 rnd
10 box jumps
10 kb swing
10 -1 arm kb squat
Run to fence

Wod: 5 rounds
5- deadlifts
5- clean
5- front squat
5- push press
5- back squat
4- runs

**Wednesday (2 May) gym hours
5:30am to 7:20 am.
4:00 pm to 7:00 pm

Wod:
100 squats, 5 push press 75 squats, 10 push press 50 squats, 15 push press 25 squats, 20 push press

Reminder hour change:
** Monday(30 Apr) & **Tuesday (1 May)
5:30am to 7:30 am.
4:00 pm to 7:00 pm

Reminder hour change:
**Today(Friday) we close at 4:30pm- Logan has an amateur fight in San Marcus
** Monday(30 Apr) & Tuesday (1 May)
5:30am to 7:30 am.
4:00 pm to 7:00 pm

Wod -50-40-30-20-10
Wall ball
Box jump
Kb swings

50 du
35 ttb
Over head walk to fence

Angie (wod)

Core workout

80-40-20-40-80 squat
40-20-10-20-40 kb swing
20-10-5- 10-20 ring push up

10,9,8,7,6,5,4,3,2,1
Chin up
Push up
Ring row

Wod:
For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
squat, 10 reps
Run 800 meters

Wod: 75 snatch

Wod:
Tire Flips

Wod:
Run to fence
50 m/c
25 push up
25 sit up
10 clean & jerk

Wod:
30 burpee pull up
30 burpee box jump
30 burpees

Wod: 21-15-9
Back squat
Kb swings

Gym will be closed from 7am-3pm tomorrow

Wod is bar complex

Gym will be closed till afternoon hours

Wod:
Run 6
30 pull ups
Run 6
30 hspu
Run 6
30 pull ups
Run 6

Wod is on the board

Wod: Murph

Wod: Fran :)

Wod; Fight Gone Bad
3 or 5 rounds, rotate each minute:
* Wall ball, 20 pound ball, 10' target
* 75 pound sumo deadlift high pull
* Box jump, 20" box
* Push press 75 pounds
* Row (count calories)
* Rest

W o d : A n g i e
F o r T i m e :
1 0 0 P u l l u p s
1 0 0 P u s h u p s
1 0 0 S i t u p s
1 0 0 S q u a t s

Wod: 9-6-3 thruster/muscle up

Wod:

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups 
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups 
100 pound Thruster, 9 reps 
9 Chest to bar Pull-ups 
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups 
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups 
100 pound Thruster, 18 reps 
18 Chest to bar Pull-ups 
100 pound Thruster, 21 reps 
21 Chest to bar Pull-ups...

Wod : 21,15,9 clean du kb swing box jump

No power at the gym due to the storm. Will open late today

5 rounds pull up push up squats

Run 6
10 burpees
10 ball slams
10 ball push up

Wod:
Ohl
50 jumping pull ups
50 squats
50 push ups

Wod:
- deadlifts
- cleans
- push press

Wod:
21 -15-9 wall ball, burpee wall ball

WOD: AMRAP
15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Wod:
30 box jumps
30 hspu
30 lunges

Wod: Snatch

Wod:
Run 1 mile
155 pound* Clean and jerk, 21 reps
Run 800 meters
155 pound* Clean and jerk, 21 reps
Run 1 Mile

Wod: Fran
21-15-9
Thruster , pull-ups

Wod:
25 ring rows
25 push up
25 squats

Wod:
7 hspu
7 thruster
7 power clean

Wod: as many burpees in 7 mins

Wod:
Run 6
30 wall ball
30 box jumps

Gym will be closed from 8am- 3:30pm on Thursday. Call if you have any questions/concerns

Wod:
SDHP
kb swing
ring push ups

Wod: Angie
100 pull-up
100 push up
100 sit up
100 squats

Run 12 25 wall ball 3 rounds

21-15-9 reps for time of:
115 pound Power clean
115 pound Thruster

OhL
30 pull ups
20 wall ball
10 hspu
3 rounds

Wod: Amrap front squat kb swings ring push up

Challenges are what make life interesting; overcoming them is what makes life meaningful. ( Joshua J. Marine)

Wod is 20 box jump
15 thrusters
6 bar facing burpees

Wod: wall ball hspu

Wod: Fran

Everyone feels pain, the weak are those who dwell on it, the strong are those who let it motivate them.

WOD: KB complex

The best changes often start as single, simple thoughts. Think big, and discover how to make your dreams real.
(unknown)

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WOD:
-30 handstand push up
-40 pull up
-50 KB swings
-60 sit up
-70 :)

Wod: murph :)

Wod is tabada

Wod: squats, jumping lunges, box jump run to the fence

Wod is 25 cleans 25 ring push up 25 m/c

Everyone feels pain, the weak are those who dwell on it, the strong are those who let it motivate them.(unknown)

Wod: Filthy Fifty :)

"Hard work is a two-way street. You get back exactly what you put in." - Unknown

No 5:30 gym this morning. Gym hours today 8am - 8 pm

Wod is 50,40,30,20,10
Du
Sit up
Jumping lunges

You give what you give, what you dont give is lost forever, this day will never come again" - Unknown

50,40,30,20,10
Wall ball
10,8,6,4,2
SDHP

To give any less than your best is to sacrifice a gift" Steve Prefontaine, runner

Wod: complex bar workout

"Strength is the product of struggle"- Unknown author

50 du
Run 200 m
5 rounds

Gym will be open normal hours tomorrow