Category: Uncategorized

Kim and Jeff Dannies, and Jennifer and Richard Vaughan atop Mt. Rainier…Great job guys

WOD: Overhead Squat: 5-5-3-3-1-1 3 rounds AQAP:3 rounds of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)400m Run Post results/thoughts to comments It was great to see so many people back in the gym today after a beautiful weekend. Make sure that those of you with tight shoulders continue working those stretches in the warm-up to get those shoulders a little more mobile. Seems like the rowing challenge is off to a great start, we’ve got 20+ people on the team, and people are logging meters left and right. Keep up the good work. See you tomorrow. Cheers. The ladies out hitting the run Jeff with a nice position in the bottom of the overhead squat Austin and Bill…a couple weeks out of On-ramp, hitting it hard from the get go, daily WODs, and the Paleo Challenge are shedding some pounds fast – Jade

WOD: “Fight Gone Bad”- 3 rounds for Max Reps:1 minute Wall Balls 20/141 minute Sumo Deadlift High-pulls 75/531 minute Box Jumps 20/151 minute Push Press 75/531 minute Row for Calories1 minute Rest Post results/thoughts to comments Wow, it was awesome to have so many people in this morning. We had some 60 or so people come in and pour it out. Great job everybody. It was awesome to see a bunch of people afterwards for our BBQ. Thanks for coming in, supporting the gym, supporting me, and supporting each other. You are all awesome, and all help us make this such an awesome place to be. Cheers. Wall balls Going over the movements Hitting it hard The last second of the last minute – Jade

WOD: 12 minute AMRAP:1 Muscle-up10 Deadlifts 135/952 Muscle-ups20 Deadlifts 135/953 Muscle-ups30 Deadlifts 135/954 Muscle-ups40 Deadlifts 135/95and so on until 12 minutes is up AQAP:800m Run Post results/thoughts to comments Great job today everybody. Awesome job on the AMRAP, and way to push yourselves hard on the run. Good little benchmark to have in the arsenal for you guys to look back at in the future. Tomorrow is Fight Gone Bad. We’ve raised some money, not nearly our goal though. Hope to see lots of you in to support a great cause. Cheers. Dani with a big kip into her muscle-up Tagging up on the trailer Charles tearing through the deadlifts – Jade

WOD: Squat Snatch: 3-3-3 Unbroken Squat Snatch: 10-10-10 (no resting the bar in the bottom, must be touch and go)8 rounds 90 seconds rest:50m Sled Drag w/100% of Bodyweight Post results/thoughts to comments Awesome work today everybody. Snatches are continuing to get better. The unbroken stuff is something you’ll start seeing a little bit more of. It’s a great test physically and mentally and will show you how long you can truly hold onto that bar during workouts. Sled drags were something new, hopefully they didn’t beat anyone up too badly. We did rowing intervals at the noon class because it was pouring outside. See you tomorrow. Cheers. Sefton got a workout out of the sled And they’re off The sleds also made a great seat – Jade