Friday 120831

Update on new buildingI had a meeting today with the city leaders and the contractors. Here’s the good news. We have a tentative move in date of Sept 20. We will be moving into the existing 6000’ facility, which is three times the actual usable space we have now. The...

Thursday 120830

IMPORTANT INFORMATION PLEASE READParents It is very important that the kids are not just turned loose and allowed to run around the complex during class. One of our neighboring businesses is a “Hot Rod” shop and they are constantly doing burning outs and racing up and...

Wednesday 120829

WODStrength Snatchwork up to a heavy singleClean work up to a heavy single Conditioning 400m Sprint rest 1:003X300 sprint :30 rest between ea rest 1:00400M Sprint  (try and match 1st 400 time)

Tuesday 120828

Adrian talks squatting below parallelMonday’s mainsite wodWOD*25 Walking lunge steps20 Pull-ups50 Box jumps, 20 inch box20 Double-unders*25 Ring dips20 Knees to elbows30 Kettlebell swings, 2 pood30 Sit-ups*20 Hang squat cleans, 35/25 DB25 Hip extensions30 Wall ball...

Monday 120827

Awesome cycle. Looooooooong weekend. I’m smoked like cheap crack.”Evil triumphs when good men do nothing.” -Thomas Jefferson“No rest for the wicked.” Ozzy Osbourne WOD Open Gym 11-1CFK 4:30-6:15Open Gym 6:15-8:30