Monthly Archives: August 2013

Friday 8-30-2013

We will be closed on Saturday the 31st and Monday September 2nd for Labor Day. Today foundation classes will be held at 5:30am and 5:30pm. Warm Up  then "Brenton" 5 Rounds For Time: Bear Crawl 100ft Broad Jump 100ft *3 Burpees for every 5 Broad Jumps Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh. Cash Out: 200 Read More...

Thursday 8-29-2013

Reminder: The gym will be closed this Saturday the 31st and Monday Sept 2nd for Labor Day.  Warm Up/Burgener/JYD then For Time: 10-9-8-7-6-5-4-3-2-1 Hang Power Clean 135/95 lbs 200m Run between sets Cash Out: L-Sit/Progressions Accumulate 2 min in 5-10 second increments Endurance: 3 x 1200m Rest 3 Min Read More...

Wednesday 8-28-2013

Warm Up then For Time: 1000m Row followed by 5 Rounds of: 20 Box Jumps 24/20 in 2 Rope Climbs Cash Out: 3 x Max Push Up Max Plank Hold Read More...

Tuesday 8-27-2013

Foundations today at 5:30am and 6:30pm. Our Endurance cycle has officially started! For anyone unfamiliar with how the program works please see a coach to ensure that you get the most out of the program. This is training for Race for the Cure being held on Saturday October 19th at the Four States Fairgrounds. We'd like to see all of our athletes sign up and participate!! If you think it's impossible for you to run a competitive 5K then Read More...

Monday 8-26-2013

Warm Up then Snatch Technique then "Isabel" For Time: 30 Snatch 135/95 lbs Endurance: 4 x 400m Run Rest 90 Seconds Keep Splits within 3 seconds *30 Burpee penalty for inconsistent splits Read More...

Saturday 8-24-2013

Open Gym Bring a friend!!! 9:30am Yoga 10:45am Read More...

Friday 8-23-2013

Fun Friday "The Wheel Of Misfortune" "May the odds be ever in your favor!"   Read More...

Thursday 8-22-2013

This will be last week of  the summer's 9:30am class. Starting next week 8:30am will be the last morning class of the day.We still have open spots for the Kendrick Farris Oly Lift Clinic in November! There will be a limit on attendance so sign up now for your chance to work with an olympian. Today's wod will be familiar to some of you. This wod was the first one we did we did here at the new building Read More...

Wednesday 8-21-2013

Warm Up then 12 Min AMRAP: 10 Hand Release Burpees 10 KB Swings 70/53 lb 30 Double Unders Cash Out: Tabata Row/Ski 10 Min Mobility/SMR Therapy    Read More...

Tuesday 8-20-2013

There will be a going away party for Sandy and Phil tonight at Zapata's at 6:15pm. Come by and get some grub and hang with some awesome people! Try to get with Patti if you plan to attend. Warm Up then "Newport Beach Crippler" For Time: 30 Back Squats @ BW Run 1 Mile Cash Out: 30 Hollow Rocks 30 Hollow Swings 30 Supermans Read More...