Monday 9-1-14

Labor Day Class Time: 10:00am ONLY (Alana)

WOD

Kevin

3 rounds for time of:
32 deadlifts 185/133
32 hanging hip touches, alternating arms
800-meter running farmer carry, 15/10 dumbbells

KevinEbbert_th.jpg

Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, Virginia, died Nov. 24, 2012 in Uruzgan Province, Afghanistan, while supporting combat stability operations. Ebbert is survived by his wife, Ursula Ebbert; mother, Charlie Jordan; sister, Samantha Ebbert Martinez; stepsisters, Amy Funk and Kate Renner; stepfather, Mark Ritz; and grandfathers, Richard Ebbert and James Jordan. He was preceded in death by his father, Jeffrey Ebbert, a retired Navy SEAL.

Saturday’s Whiteboard:

photo(2)

Posted in Uncategorized | Leave a comment

Saturday 8-30-14

Class Time: 10:00 (Marianne)

POD

P1070906

WOD

“The Eights”
8 rounds of:
8 wall balls 20/14
8 pull ups
8 burpees over bar
8 front squats
8 kb snatch
8 toes to bar
8 hspu
8 shoulder to overhead

Friday’s Whiteboard:

photo(4)

Posted in Uncategorized | Leave a comment

Friday 8-29-14

BoxParty tonight after the WOD.  Everyone is welcome; members, former members, and friends of members.  Potluck style with burgers and hotdogs provided.  Bring a snack or side dish to share. BYOB

Class Times: 10:00 (Alana), 4:30 (Marianne), 5:30 (Amanda)

POD

photo(1)WOD

Five sets of:

Snatch Balance + 3 Overhead Squats

Rest 2 minutes between sets;

Then:

For time:

12 Power Snatch 115/75

12 Box Jumps 30/24

9 Power Snatch 115/75

9 Box Jumps 30/24

6 Power Snatch 115/75

6 Box Jumps 30/24

Run 600 Meters

Thursday’s Whiteboard:

 

Posted in Uncategorized | Leave a comment

Thursday 8-28-14

Class Times: 10:00 (Marianne), 4:30 (Alana), 5:30 (Zach), 6:30 (Angela)

POD

10645153_10152331163008807_5684569785073577866_nWOD

Five sets of:

2-4 Back Squats

Rest 60 seconds

12-15 Single-Arm Dumbbell Row

Rest 2 minutes

Then:

For time:

Row 1000 Meter

Followed immediately by . . .

Three rounds of:

30 Double-Unders

20 Kettlebell Swings

10 Handstand Push-Ups

Wednesday’s Whiteboard:

photo(3)

Posted in Uncategorized | Leave a comment

Wednesday 8-27-14

Class Times: 10:00 (Marianne), 4:30 (Andrew), 5:30 (Alana), 6:30 (Angela)

POD

P1060189

WOD

Four sets of:

Push Press x 3-5 reps

Rest 2-3 minutes

Then:

Every minute, on the minute, for 16 minutes:

Even minutes – Burpees x 10 reps

Odd minutes – Power Cleans x 5 reps

Tuesday’s Whiteboard:

photo(2)

Posted in Uncategorized | Leave a comment

Tuesday 8-26-14

Class Times: 10:00 (Marianne), 4:30 (Andrew), 5:30 (Zach), 6:30 (Angela)

POD

photo

Announcement: Before the end of the summer box party August 29th, Yes!  this Friday.  Invite your friends. Potluck so bring a side dish or snack to share.  Burgers and hot dogs will be provided.  BYOB….

WOD

Three sets of:

Front-Racked Alternating Lunges x 8-10 reps each leg

Rest 60-90 seconds

Turkish Get-Ups x 2-3 reps each arm

Rest 60-90 seconds

Side Planks x 30-45 seconds each side

Rest 60-90 seconds

Then:

Complete as many rounds and reps as possible in 5 minutes of:

3 Dumbbell Weighted Burpees

5 Alternating Dumbbell Rows from the Plank (each arm)

7 Dumbbell Thrusters

Rest two minutes and then repeat.

Monday’s Whiteboard:

photo(1)

Posted in Uncategorized | Leave a comment

Monday 8-25-14

Class Times: 10:00 (Marianne), 4:30 (Alana), 5:30 (Amanda), 6:30/Fundamentals (Andrew/Marianne)

POD

photo(13)

WOD

Bench Press

Set 1: x 3 reps

Set 2: x 2 reps

Set 3: x 1 rep

Set 4: x 1 rep

Rest 2-3 minutes between sets

Then:

Four rounds for max reps of:

60 seconds Row for Calories

60 seconds Push-Ups

60 seconds Strict Pull-Ups

60 seconds of Rest

Posted in Uncategorized | Leave a comment

Saturday 8-23-14

Class Times: 10:00 (Alana)

POD

photo(11)Maybe someone needed to find a bigger sign??

WOD

In teams of two, with only one partner working at a time, partners alternate rounds to complete five sets each of:

20 Wall Ball 20/14

10 Burpees

400 Meter Run

Posted in Uncategorized | Leave a comment

Friday 8-22-14

Class Times: 10:00 (Alana), 4:30 (Marianne), 5:30 (Zach)

POD

IMG_2160.JPGWhat’s happening?

WOD

Five sets of:

Hang Snatch x 1.1.1

(rest 5-7 seconds between single)

Rest 2 minutes

Then:

Complete as many rounds and reps as possible in 7 minutes of:

7 Ground to Overhead 135/95

7 Toes to Bar

Thursday’s Whiteboard:

IMG_2162.JPG

Posted in Uncategorized | Leave a comment

Thursday 8-21-14

Class Times: 10:00 (Marianne), 4:30 (Marianne), 5:30 OLY only (Amanda), 6:30/Fundamentals (Angela/Zach)

POD

photo(7)

OMG….tweenzies!!!

WOD

Six sets of:

Against a 2 minute running clock, complete the following:

300m Row

Push-Ups x Max Reps

Rest 2 minutes between sets

Wednesday’s Whiteboard:

photo

Posted in Uncategorized | Leave a comment