Happy September!!
Please remember to pay your monthly dues!


Wednesday

Warm Up:
3 rounds
10 du's (25 advanced)
10 Good Mornings (rounds 2 and 3 use bar)

Strength: 15 minutes to attempt a 1 rep max deadlift

WOD: "Nicole"
AMRAP 20 Minutes of:
400 m run
Max Pullups

Post max pull ups for each round to comments.

Congratulations to Rae who finished all of todays workout without scaling the reps, and to Kyle who was able to squeak out a muscle-up

There will be a one time 6:30 am class this morning (Tuesday) for those who are interested

Tuesday

Warm Up:
Row 1000m or Run an 800m
10 Burpee Push ups
10 KB Swings
10 SDHP
10 Air Squats

Skill: KB Cleans

WOD: two rounds for time of:

2 pood/1.5 pood KB swings, 24 reps
24 Box Jumps, 24 in. box
24 Wallball shots, 20 lb/14lb ball
Ring push ups, push ups, 24 reps
24 Box jumps, 24 in. box
24 Wallball shots, 20lb/14lb ball
145lb/100lb Clean, 24 reps

Monday

Warm Up:
3 rounds
10 Kips (keep feet together, tight core)
15 KB swing
7 Ring Dips (go for max depth, unbroken)

Strength: Front Squats
3 X 3
 Try to do all three sets at maximal weight instead of increasing each set by 5 or 10 lbs.

WOD: "SQT"
Three rounds for time of:
95/65lb Ground to overhead, 10 reps
200 yd. Shuttle sprint, 50 yards there and back twice

Rob Orlando, 2:58, Eric Magee 3:07, Chris Spealler 3:19, Kristan Clever 5:27 (95lb), Rebecca Voigt 5:40 (95lb)

A new month is upon us, if you are interested in automatic credit card payments and have not purchased a monthly package yet, now is the time to do it!  Please let Jeff know about any technical difficulties!

Sunday = Rest Day


Are you trying to gain lean muscle mass? Eating a healthy dose of plants and animals is key!

Saturday


Warm Up

Run 400 or row 500 m

Then 3 rounds
5 kick up into handstand, advanced - not against a wall
10 ring push ups

Then 3 rounds
10 overhead squats
10 back extensions

Team WOD

In teams of 2 or 3 complete the following stations

1.  Kettlebell swings

2. Shuttle Run

3. Burpees over hurdle

4. Ring dips

Each station will last 5 minutes and one person will work at a time

Score = KBS + Shuttle Run x 5 + Burpees x 2 + Ring dips

Also, don't forget:  Tonight (Saturday), The Bulldog, 9 pm... Come wish Stephanie a happy birthday, she is considering accepting us as friends, lets show her a good time!

Please sign up for the classes you will be attending. If you show up to class without signing up, there will be a 25 burpee penatly. You will be required to do these before you begin the warm up.

With certain workouts it's helpful for us to know exactly how many people are in a class and makes set up much easier!! Please help us make your workouts better! Also, you checking the website everyday helps you better prepare for the workout by wearing proper shoes, knowing how much water to bring etc...

PLEASE CHECK THE WEBSITE DAILY!!!

Friday

Warm Up:
400m jog
1 length Walking Samson Stretch
15 pass thrus
THEN: 2 Rounds
10 kips (concentrate on keeping feet together)
10 push ups
10 air squats

Skill: Back Squat
Warm Up to WOD weight

WOD: Complete AMRAP in 20 min of:
185lb/130lb Back Squat, 7 reps
45 lb/30lb Dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45lb/30lb Dumbbell Overhead walking lunge, 10 steps (left hand)

Kristan Clever 10 rounds +7 squats (135lb squat, 35lb db), Elyse Umeda 9 rounds +3 burpees (135lb squat, 30lb db), Laurie Galassi 8 rounds + 10 lunges (125lb Squat, 30lb db)

Hey Everyone! Please check out the Beyond the Whiteboard message Jeff posted on August 24th! If you've never seen or been on this site, it is a great way to track your workouts and is an amazing tool to get in the HABIT of using! Right now we only have 3 of our members using it including myself and Jeff (thanks Paul!) so it would be great to have all of our members on! Let's get some friendly competition going, track our goals, and have some fun!
Ps..love all ya'lls comments! I could have kept the 800's going forever! MP

Thursday

Warm Up:
800m Run
100 single jump ropes
5 dead hang
5 ring dips
10 pass thrus
10 overhead squats

Skill: Warm up to O-Squat weight
Scaling/Drills Muscle Ups

WOD: Five Rounds for time of:
5 muscle ups
115/95lb Overhead squat, 10 reps
15 Toes to Bar
20 GHD sit ups

Chris Spealler 15:55, Kristan Clever 16:53 (95lb), Laurie Galassi 18:03 (83lbs), Pat Sherwood 22:45, Miranda Oldrowy 27:29 (83lbs)

Post Time to Comments

Thanks to Rob who stopped by from Philadelphia for a little over a week.  Great meeting you! 

Wednesday

400m Run (for Paul)
25 Double Unders
25 KB swings
15 supermans
15 Toes to Bar
10 Good Mornings (pvc)
10 Good Mornings (Bar, weighted)

Skill: Deadlift
Warm up to WOD weight

WOD: 3 rounds for time of:
500m row
30 Box jumps, 24 in./20 in.
25 Back Extenstions
205/14olb Deadlift, 20 reps

Graham Homberg 14:04, Jason Khalipa 14:55, Elyse Umeda 17:45 (20"box, 155lb),Kim Malz 21:30 (145lb), Karianne Dickson 17:53 (135lb)