6/29/11

Tim runs soo fast you can barely catch it on camera.

"Griff"

800m Run

400m Run Backwards

800m Run

400m Run Backwards

"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
- Aristotle

6/28/11

Kick, Stretch, and Kick, I'm 50!

This weekend we are havning a Grage Door Painting Party and Bar-B-Q, its pot-luck style and I'll bring some burgers but I dont know how long they will last, so bring a dish or some meat to through on the grill, beer works too. It starts at 4pm on Saturday so make sure to come by grab some food and hang out!

Its's a good one today guys!

Eliza-Jerk

21-15-9

Clean and Jerk (135/99) BB155

Dip

-Also guys please try to have DUES in by Friday, We appreciate it!

- Don't forget we are bringing the Biophotonic Scanner back on July 8th! So make sure to come by and get your scan!

6/27/11

75 Airsquats

50 BoxJumps

25 KB Swings (2p/1p)

15 Deadlift 1.5%

25 KB Swings

50 BoxJumps

75 Airsquats

6/24/11

Nick post WOD

800m

5 Tire Flips

5 HSPU

600m

10 Tire Flips

10 HSPU

400m

15 Tire Flips

15 Hspu

200m

20 Tire Flips

20 HSPU

6/22/11

Jake jumping for joy!

Sadly we are losing one of out original members. Big Jake is packing up and heading to Seattle, we're gonna miss ya buddy! Make sure to wish him luck and tell him thanks for picking todays wod before he heads out. 

"The Ex-Wife"

4 rounds

400m run

10 Burpee Box Jumps

20 SDHP(95/75)

30 Wallball Squat Cleans

6/20/11

Everyone loves turkish get ups!

It's been one year to the day since the last 

"Running of the Bears"

1 Dot Drill

5 Bear Complex(135/95)

25 Double Unders

800m Run

6/15/11

Keep checking out the shirt store for new designs! Just added some new ones!

21-18-15-12-9-6-3-1

KB Swings

Dips

6/14/11

5 Rounds

300m Run

10 Burpees

20 T2b

6/13/11

Patches at the Oly Lifting Comp. Evan and Jake are doing the Survior Mud Run this weekend in Seattle, make sure to wish em luck if you see them around the gym.

21 Deadlifts (225/155)

50 Airsquats

21 Push Press (135/95)

15 Deadlifts (225/155)

50 Airsquats

15 Push Press (135/95)

9 Deadlifts (225/155)

50 Airsquats

9 Push Press (135/95)

Also guys our online Shirt Shop is now up and running! Theres only 1 design right now, but a ton more to come. So make sure to check it out and gear up, then check back often!

6/10/11

Way to go Ian for dominating his PT tests on the East Coast, among his achievements was a 315lb bench!
Damn, pretty impressive since we never bench!

AMRAP 7

5 Hang Cleans (135/95) BB 155

5 Wall Climbs

1 min REST

AMRAP 7

5 Running Pushups

10 Box Jumps

1 min REST

AMRAP 7

10 Wallballs

100m Sprint 

6/8/11

Carl's fighting his way through Alaska right now.  Bring us back some fresh seal!

15 min AMRAP

30 Double Unders

15 Burpees

10 Dips

6/7/11

3 Deadlifts (work up to your 3 rep max)

3 Box Jumps

one the minute for 10 minutes

+

Tabata: 

Hollow Rocks

Plank

6/6/11

Christine shoulder pressing, extra points for the shirt!

A couple announcements:
First, Thursdays hours have changed to 5:00pm - 7:30pm. Jake will still be more than happy to meet you earlier if you need just give him some heads up.

Second, Sorry for the short notice butthis Thursday at 5:00pm we will be hosting a seminar on the BioPhonic Scanner with a personal reading and body composition scans (more info can be found here) Come see if your supplements and nutrition are actually working. Cost is $10, come down and check it out!

Hell-Weeks over finally!

Todays was a little hellish though too:

500m Run

+

5 rounds:

10 Power Jerks

40 Airsquats

+

500m Run

6/3/11

5 rounds

10 Power Snatches (95/75) BB 115

20 Pull ups

30 Wallballs

40 Double Unders

6/1/11

New gym floor!

"Tucker"

21-18-15-12-9

Spider man Pushups

Tuck Jumps

KB Thruster(2p/1.5p)

5/31/11

20 min AMRAP

5 Pullups

10 OHS(95/75)

15 Box Jumps

5/30/11

"Shamus"

5 rounds

300m Run

4 Muscle Ups

5 Deadlifts(315/225)

6 HSPU