3 mile run
I was gonna put 5K on the board but I figure since we won the war we reserve the right to use standard measurements.
Friday, August 6, 2010
Thursday, August 5, 2010
WOD 080610
"Chuck Norris" aka "The Filthy Fifty" 50 Kettle Bells
50 Double Unders
50 Back Extentions
50 Jumping Pulls
50 Knees to Elbows
50 Burpees
50 Wall Balls
50 Push Press
50 Walking Lunges
50 Box Jumps
Everyone who did this on May 5th, go into the archives and try to beat your time. You are all doing so great and I'm so proud of all of you. If I were to pick one thing that I love best about owning this gym it would be that I have met such excellent friends that I wouldn't have had the pleasure to meet otherwise. Thank you so much for giving me that opportunity. See you in the Box.
Wednesday, August 4, 2010
WOD 080510
21-18-15-12-9-6-3
Deadlift
Spiderman Push Ups
Pull Ups
We had the honor of instructing the future AirForce of America yesterday and had a lot of fun doing it. Thank you Sgt Henry and Sgt Roy for that opportunity. Hope to get many more in the future.
All of you did great today. Rabon and Jarod still kicked our butts and they had heavy vests on the whole time. Good Job Militants!
One last thing..most of you have paid your dues but there is a handful who haven't. If you could get those in I would appreciate it. Thank you and see you all tomorrow.
Tuesday, August 3, 2010
Monday, August 2, 2010
WOD 080310
5 Rounds
5 Hang Cleans
10 Dips
15 Burpees
Man! What an awesome turnout for the Kris Jensen Hero WOD! Great job everyone you did fantastic! Also don't forget..there won't be a 3:30 or 4:30 class tomorrow because I will be running the Airforce recruits through a workout. But 5:30 is still on. And don't forget it's Pay Week. See you alltomorrow.
Sunday, August 1, 2010
WOD 080210
"Kris"Four Rounds:
Run 400m
200 Jumpropes
25 Lunges
This WOD is in honor of Kris Jensen who died in a car accident on Aug 2, 2009. This WOD was created by her sister Kim McCain using the exercises that Kris loved to do. Don't forget to share a popsicle with someone after the workout---Kris would have liked that, just make sure that you throw away your sticks!
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