Saturday July 16, 2011

  Warm up:  DoDgEbAlL 10 burpees, 20 double unders, 100m sprint , 20m low prowler push , 5 tire flips for each of the colors. WOD 1: 7 minute amrap 9 Deadlifts (95, 65) 6 power cleans (95, 65) 3 Push press( 95, 65) WOD 2: For time: Run 800 meters  One arm dumbbell...

Friday July 15, 2011

I left my camera at the Gym which is a bummer because it had an awesome picture including some visiting athletes from other affiliates (Laura and John) and some awesome new athletes joining our tribe (Jaime and Cheri) as well as a couple OG’s (David and Devin)....

Thursday July 14,2011

CONGRATS to Eric and Pat on their first bar muscleups tonight, and Julie and Victor on their kipping pullups, and Caity on her PR 175lb Deadlift!!! NO 9 am class today! I have to take my car in to get fixed in the morning. Text me if you were planning an AM wod today...

Wednesday July 13, 2011

Warm Up: 25 dislocates,tabata ring rows, tabata burpees, tabata OHS, tabata bicycles SWOD: Deadlifts 15 reps/ 10 minutes Met-Con:  “Diane” 21-15-9 reps of: 225 pound Deadlift Handstand push-ups Rest 3 minutes then: 100 squats for time Foundations scale =...

Tuesday July 12, 2011

Happy birthday to my sister Samantha today!! You’re the best and I love you very much!! Warm Up: tabata double unders/single unders, tabata roll outs, tabata hover holds, tabata YOUR CHOICE SWOD: Muscle-Ups, How many can you do in ten minutes? If you don’t...