“dirty 30″
Friday, May 18th, 2012Just a heads up for tomorrow’s WOD. It will be a track WOD. We will meet at the gym and then all go over to HB LEE middle school. If you are coming late the address is 1121 NE 172nd. Just go west on NE Halsey from the gym and then turn left on NE [...]
REST DAY- NO OPEN GYM TODAY
Monday, May 14th, 2012Could not pass up putting this way awesome picture of Sweaty Bob up!!! No open gym today…..so enjoy the day off…..we could all use one after yesterday’s wod (-; I updated the upcoming events page so take a peek…Festivus Games and Garage Games sounds fun! There is a 2 person team option for the Garage [...]
8am and 11 am wods
Friday, May 11th, 2012Update on CFDF BBQ- Saturday May 19th at our house at 5pm- Potluck style….if it is hot bring swimwear as we have opened our pool. Bring your family and come and enjoy a relaxing evening without any workout torture (-;
“Virtuosity”
Thursday, May 10th, 2012Virtuosity By Greg Glassman Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the [...]
5 pm wod with the “wodfather”
Tuesday, May 8th, 2012Come get your wod on from 5-6 with Claudio today.
Lift Day…bring socks for buy in rope climbs!
Monday, May 7th, 2012Buy in: 3 mins max rope climbs LIFT: you may do these in any order- partner up on lifts when possible bench 1 1 1 1 1 press 2 2 2 2 2 dead 3 3 3 3 3 QUICK NOTES: -We will be doing the 31 Heros wod again this year so save the [...]
“Elizabeth”
Friday, May 4th, 2012http://www.break.com/index/do-not-limit-yourself-2323647 Checkout this great story a little long but worth the watch at the end. Here we go again…..yet another girl wod….Enjoy using the new ring location (; 21-15-9 Pwr. Cleans (135,95) Ring dips
21-15-9
Wednesday, May 2nd, 2012EJ requested that today be “bubble gum” tank day……so it is DONE! Wear your bg tanks today girls BUY IN: 20 SLEDGE HAMMER SWINGS ON TIRE 21-15-9 Front Squats (135,95) kb swings (1.5,1) COOL DOWN 1 LAP AROUND THE HOOD. BULLET PROOF VEST OPTIONAL.
Open Gym Tuesday
Tuesday, May 1st, 2012Open gym with RD from 5-6:30pm
“Cindy”
Monday, April 30th, 2012Another girl wod! AMRAP 20 5 pullups 10 pushups 15 airsquats
