Announcements

Starting September 1st we will be having our get fit lose weight challenge make sure you register with Tony

August 30th we will start our new BOOT CAMP  class make sure you sign up for a class today. This will be offered free for the first 3 weeks.

WOD

“FRAN”

21-15-9 Reps for time:

Thruster

Pull – Ups

Refer back to June 17, 2010

“We have two options, medically and emotionally: give up or fight like hell.” – Lance Armstrong

WOD

FUN RUN!!!

Class at 9:30 AM and 10:30AM

Attention

 Get Fit Challenge starting

September 1st Contact Tony for details

WOD

4 Rounds

40m Bear Crawl

15 Sumo Deadlift High-Pull (S.D.H.P.)

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Attention

 Get Fit Challenge starting

September 1st Contact Tony for details

Happy belated Birthday

       Andy Ramos

WOD

5 Rounds for time:

10x Wall Ball

15x Box Jumps

20x Push Press

                  HAPPY BIRTHDAY

                  to

                  REUBEN BOTELLO

WOD

12x Deadlifts

3x   Burpee Pull-Ups

50x Double Unders

9x   Deadlifts

6x   Burpee Pull-Ups

50x Double Unders

6x   Deadlifts

9x   Burpee Pull-Ups

50  Double Unders 

WOD

AMRAP of 3 minutes, Rest 1 min. Repeat for 5 cycles

3x Power Cleans

6x Push Ups

9x Squats

This Quote is one that Alicia posted under comments the other day, Thanks Ali.

“Pain is your friend; it is your ally. Pain reminds you to finish the job and get the hell home. Pain tells you when you have been seriously wounded. And you know what the best thing about pain is? It tells you you’re not dead yet!” -unknown

REST DAY!!!

WOD

Tabata ABS

8 Rounds 20 seconds of work, 10 seconds rest for each:

Flutter Kicks

Bicycle

Planks

Sit-Ups

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WOD

3 Rounds for time:

50M Walking Barbell Lunge

21 KB Swings

12 Pull Ups

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WOD                                                                           

Running – Thrusters for time:

600m Run

9 Thrusters

400m Run

15 Thrusters

200m Run

21 Thrusters

“When we are debating an issue, loyalty means giving me your honest opinion, whether you think I’ll like it or not. Disagreement, at this stage, stimulates me. But once a decision has been made, the debate ends. From that point on, loyalty means executing the decision as if it were your own.”
- Colin Powell

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