news update

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effective dec 1/13
in effort to fix the no show problem, we are IMPLEMENTING some new rules
1.there is no waitlist.
2.we will not be posting the WOD untill nighttime.(all wods can be modified) 
3. everyone will need to have a credit card on file by jan 1/14. in the new year you will be charged $5 for a no-show. (there will be forums at the gym)

Other updates
1. kids must stay in kids area. we do not want a kid to get hurt.
2.power hour will be capped at 20 people.

Saturday

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Surpise wod!

Wod

Strict pull ups

8rds

20sec on/ 10 off

Wod

7 thrusters

7 ball slams

Bear crawl

15 amrap

Friday

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Strength

Work up to heavy snatch

15 mins

Wod

20 ring rows

20 air squats (10 pistols)

10 hang squat snatches@95/65

2 rds

Rest 3 min

Repeat

Paleo winner 

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And the 2013 Paleo Challenge is Melissa Butalid!

 

With a shorter challenge this time (5 weeks), it came down to who the most was disciplined.  Melissa came in with the most points earned with 802 out of a potential 815. Melissa also had the most cm lost with 15 and had the 2nd best improvement on the paleo wod with almost 2 full rounds! Congratulations Melissa!

I have to also give recognition to those who put hard work into this challenge.

Mike Kuenzel came in 2nd overall with a loss of 12 cm and an improvement of over a round on the paleo wod.

Angela came in 2nd in points earned with 796 and 2nd in cm loss with 12.2cm!

Brad crushed the paleo wod with an improvement of 3 rounds!

Nathania placed 3rd with her team in the 2 bars 1 snatch comp!

And everyone else who participated in this challenge! Everyone did great with the short amount of time given and this group is by far the most talented in the kitchen!

 

Thank you all for being patient with me and for a great challenge! Proud of you all!

 

-Brandon

 

Thursday

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Strength

Push press

5×4

Work up to heavy 4

Wod

40 double unders

3 wall walks

10 t2b

5rds

Wednesday

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10rds

1:30 min on/ 30 sec off

5 squat cleans

5 push ups(hspu)

10 dead lifts

10 push ups (hspu)

@155/105

Get as far as you can in 1:30min. Restart from the top every round. If you finish the rd you can rest.

Tuesday

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warm up
alt. min (8 min)
ball slams(15)
double unders(30)

Strength
Back Jerks
12min PRACTICE 

WOD
30-20-10
kettle bell swings
weighted step ups with kb

Back jerks

12 min practice

30-20-10

Kb swings

Step ups with kb

Monday

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Strength

3×5 front squat

Work up to heavy 5

Wod

Angie

100 pull ups

100 push ups

100 sit ups

100 air squats