Daily WOD
September 5th 2010
“Fight Gone Bad”
3 rounds for reps/calories of:
Wall Balls @20, 15
Sumo Deadlift High Pull @75, 45
Box Jumps @20″ only
Push Press @75, 45
Calorie Row
**Note** In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Your score is the total number of reps.
***Classes on Sundays are at 11am only!!!!!!***
BURPEES!!!
**2 Things**
1. I will set up automatic payments and one time payments online so if you would like to do that please email me your email along with your first and last name. This will probably happen within a month
2. If you sign a woman up, you get 2 months FREE!!!
Paleo Friendly Food List
September 3rd 2010
5-5-5-5-5 of:
Back Squat
*After Party*
Work on your goals
We start at the new location today!!
Jump and Land postitions
**2 Things**
1. I will set up automatic payments and one time payments online so if you would like to do that please email me your email along with your first and last name. This will probably happen within a month
2. If you sign a woman up, you get 2 months FREE!!!
17 Reasons You’re Not Losing Weight
September 3rd 2010
AMRAP in 15 minutes of:
15 Kettlebell Swings @1.5 pood, 1 pood
10 Push Ups
**Note** Dont be afraid to use a heavier bell today!!!
*****My evening sessions will be held at the new place!!! So come help unload the truck and do the WOD!!! Call/text to find out where I am! Thank you.*****
Thanks for coming by Krisit!
**3 Things**
1. We will be moving TODAY, THIS AFTERNOON. If you want to come by tomorrow night and help or do a WOD, you are more than welcome. I will probably just be trying to sort everything out. (Check the “Links” for the actual location)
2. I will set up automatic payments and one time payments online so if you would like to do that please email me your email along with your first and last name. This will probably happen within a month
3. If you sign a woman up, you get 2 months FREE!!!
How Coffee Impacts Your Hormones
September 2nd 2010
For time:
42 Wall Balls @20, 15
21 Pull Ups
30 Wall Balls
15 Pull Ups
18 Wall Balls
9 Pull Ups
**After Party**
Work on your goals
**Remember…no more noon sessions!
Rich and Mike doing some Cleans
Food Nazi: Nuts To You
**3 Things**
1. We will be moving TOMORROW AFTERNOON. If you want to come by tomorrow night and help or do a WOD, you are more than welcome. I will probably just be trying to sort everything out. (Check the “Links” for the actual location)
2. I will set up automatic payments and one time payments online so if you would like to do that please email me your email along with your first and last name. This will probably happen within a month
3. If you sign a woman up, you get 2 months FREE!!!
September 1st 2010
3 rounds for time of:
500 meter Row
15 Push Press/Push Jerk @95, 65
50 Double Unders
**Note** NEW HOURS START TODAY!!!!
*******NO MORNING SESSIONS TODAY!!!!!!!!!!********
Another good one
**4 Things**
1. We will be moving soon. Dont worry I will let you know very soon when this is happening. Figure September 3rd, this Friday. (Check the “Links” for the actual location)
2. I will set up automatic payments and one time payments online so if you would like to do that please email me your email along with your first and last name. This will probably happen within a month
3. New “Hours of Operation” coming September 1st!!! TODAY!!!!
4. If you sign a woman up, you get 2 months FREE!!!
Military team of wounded warriors prepares for challenge
August 31st 2010
5 sets, max reps of:
Body weight Bench Press
*After Party*
Work on your goals
*Note* New schedule tomorrow…so check the “Hours of Operation” tab above!
Rich after my hero WOD "Cody"
**4 Things**
1. We will be moving soon. Dont worry I will let you know very soon when this is happening. Figure September 3rd (Check the “Links” for the actual location)
2. I will set up automatic payments and one time payments online so if you would like to do that please email me your email along with your first and last name. This will probably happen within a month
3. New “Hours of Operation” coming September 1st!!! (Tomorrow)
4. If you sign a woman up, you get 2 months FREE!!!
Scariest New Restaurant Foods
August 30th 2010
For time:
400 meter run
30 Pull Ups
400 meter run
30 Push Ups
400 meter run
30 Sit Ups
400 meter run
30 Air Squats
Tara can Snatch 79lbs!
**4 Things**
1. We will be moving soon. Dont worry I will let you know very soon when this is happening. Figure September 3rd (Check the “Links” for the actual location)
2. I will set up automatic payments and one time payments online so if you would like to do that please email me your email along with your first and last name. This will probably happen within a month
3. New “Hours of Operation” coming September 1st!!!
4. If you sign a woman up, you get 2 months FREE!!!
Omega-3 Fatty Acids Have Positive Effect On Muscle Mass
August 29th 2010
5 rounds for time of:
15 Deadlifts @225, 155
15 Kettlebell Swings @1.5 pood,1 pood
15 Pull Ups
This is a good looking Waldy
**4 Things**
1. We will be moving soon. Dont worry I will let you know very soon when this is happening. Figure September 3rd (Check the Links for the actual location)
2. I will set up automatic payments and making payments online so if you would like to do that please just give me your email. This will probably happen within a month
3. New “Hours of Operation” coming September 1st!!!
4. If you sign a woman up, you get 2 months FREE!!!
The Definitive Guide to Dairy
August 28th 2010
For time:
20 Power Snatches @95, 65
Farmer’s Walk (longways) @1.5 pood, 1 pood
20 Box Jumps @24″, 20″
Farmer’s Walk
20 Wall Balls @20, 15
Sprint
20 Burpees
Sprint
20 Sumo Deadlift High Pulls
Farmer’s Walk
20 Sit Ups
Farmer’s Walk
20 Clean and Jerks @95, 65
*Note* One bar and one bar only
Doing a WOD with Mr. Josh Everett himself
**4 Things**
1. We will be moving soon. Dont worry I will let you know very soon when this is happening. Figure September 3rd (Check the Links for the actual location)
2. I will set up automatic payments and making payments online so if you would like to do that please just give me your email. This will probably within a month
3. New “Hours of Operation” coming September 1st!!!
4. If you sign a woman up, you get 2 months FREE!!!
Abdominal Time Waster
August 27th 2010
3-3-3-3-3-3 of:
Front Squats
Squats
**3 Things**
1. We will be moving soon. Dont worry I will let you know very soon when this is happening.
2. I will set up automatic payments and making payments online so if you would like to do that please just give me your email
3. If you sign a woman up, you get 2 months FREE!!!
