Rest Day

Use today's nice weather and do some active rest. Go walk the dog, work on your flexibility, roll out on the foam roller.

WOD 082710

40 wall balls (M:20#/W:14#)

40 box jumps (M:24"/W:20")

Run 200m

30 push-ups

30 lunges

Run 200m

20 pull-ups

20 air squats

Run 200m

10 burpees

10 double unders

Run 400m

There will be no trainer here at the 6:30 WOD. You are more than welcome to come and do the workout at that time still.

WOD 082610

"Choice"

Run 3 1/4 miles

OR

10-9-8-7-6-5-4-3-2-1

Overhead Squat

Pull Ups

Strength and power come from within oneself. To give up is a sign of weakness. To endure through the pain and finish strong takes a solid mind and a brave heart...Author Unknown

Keep up the battle Militants! I'm proud of all of you.

WOD 082510

First Rounds 2 Minutes

Second Round 1 1/2 Minutes

Third Rounds 1 Minute

Row

Air Squat

Push ups

Sit Ups

Wall Balls

Rest

Congratulations Luke for getting your first Muscle Up today and Kathy for getting your double unders!

The race is not always to the swift, but to those who keep on running...Author Unknown

WOD 082410

4 Rounds

5 Power Cleans

10 Wall Climbers

15 Double Unders

Run 400m

Welcome newcomers Pete and Mike! Also, congratulations Janice for graduating to the 16" box and Shannon for graduating to the 20" box. I'm extremely proud of both of you. I'm seeing so many great and positive changes in all you Militants. The list is too long to name but I hope you all feel the changes that I see in you. Keep up all the hard work. It's a long road but a promising one.

WOD 082310

30-25-20-15-10

Burpees

Box Jumps

Toes to Bar

WOD 082210

"Daniel"

50 Pull Ups

Run 400m

21 Thrusters

Run 800m

21 Thrusters

Run 400m

50 Pull Ups