Category: Uncategorized

WOD: Wendler: Week 1 – Press 12 minute AMRAP:200m Run20 Kettlebell Swings 70/53 Post results/thoughts to comments Awesome work today guys. A real lung burner and sweat fest in the intense heat. For a lot of you it was your first time ever bench pressing. Great work. A quick reminder. If you’re Paleo numbers aren’t up by Friday your out of the competition. I will be tallying up the placing’s this weekend, so if you want to be part of it, make sure your numbers are on the white board. Hope to see you all tomorrow. Drink lots of water. Cheers. Phillip keeping an eye on Matt while he benches Dani and Kim hitting doing doubles and getting prepped for Regionals next weekend Kristi swinging her bell Meg and Charles hitting the bench – Jade

WOD: Snatch Balance: 5-5-5-5-5 5 rounds AQAP:10 Box Jumps 30/2410 Slam Ball Wall Balls 30/2010 Burpees Post results/thoughts to comments Way to tear it up today guys. A real lung burner of a met-con. Those of you who worked on the snatch balance great job, and those who worked on overhead squats way to take your ego out of it and work on what you know you really need to work on. You guys all killed it today. Keep up the good work. It’s going to be a scorcher tomorrow, hope to see you in for some serious sweating. Cheers. And they’re off Laura hitting nice extension on her box jump The newest addition to the gym – Jade

WOD: Wendler: Week 1 – Squat 5 rounds AQAP:10 Dumbbell Power Snatch Right 50/3510 Dumbbell Power Snatch Left 50/3510 Pull-ups Post results/thoughts to comments So the Wenlder Cycle started today. It’s awesome to see so many of you hopping on it and dedicating some time to getting STRONG. Stick with it, it will pay off. Like any class, but especially on the days with the Wendler work, please show up on time, we’ve got a lot to get through, which we can, we just need that full hour. Way to tear up the met-con, some smoked forearms were had. See you all tomorrow. Cheers. It was a packed 5:45 AM class to start the day Ed and Monica working through some of their snatches Berk working for his back squats – Jade

WOD: 25 minute AMRAP:10 Dumbbell Ground to Overhead 45/3515 Burpees20 Double-unders250m Row Post results/thoughts to comments Awesome work to those who came in and battled a hard WOD. We had a big class at 8:00 AM. Great job everybody. I hope you all get out in the sunshine. Have a great weekend. Cheers. Everybody hitting it hard Lisa getting the weights overhead and Ed hitting his burpees Dani and Kim hitting the dumbbells – Jade

WOD: Back Squat: 5-5-5-5-5 “2011 Regionals WOD #1” – AQAP:1000m Run30 Handstand Push-ups1000m Row Post results/thoughts to comments Some big squats were had today guys, nice work. Again we will be starting the Wendler Cycle on Monday. Hopefully you were here for the CF Total, if not, come in and make it up on Sunday from 11-1. It was awesome to see so many of you hit some sort of handstand push-up today. Keep up the great work everybody. Hope we see lots of you tomorrow, if not, have a great weekend. Cheers Hitting the rower Jeff pushing through his strict press Ken and Myani out on the run – Jade