Tuesday, May 31, 2011

3 rounds

5 thrusters
5 ring pull ups
5 ring dips
15 ring push ups

Monday, May 30, 2011

10 rounds

5 T2B
10 Front squats

Sunday, May 29, 2011

"Twenty years from now you will be more disappointed in the things that you didn't do than the things you did do. So throw off the bowlines. Sail away from the safe harbor... Explore Dream Discover"

Mark Twain
Ginger is native to India and China. It takes its name from the Sanskrit word stringa-vera, which means “with a body like a horn”, as in antlers. Ginger has been important in Chinese medicine for many centuries. In English pubs and taverns in the nineteenth century, barkeepers put out small containers of ground ginger, for people to sprinkle into their beer — the origin of ginger ale.

Ginger is most commonly known for its effectiveness as a digestive aid. By increasing the production of digestive fluids and saliva, Ginger helps relieve indigestion, gas pains, diarrhea and stomach cramping

Ginger's therapeutic properties effectively stimulate circulation of the blood, removing toxins from the body..

Ginger Cilantro Shake

ginger cilantro green shake gluten free

1 bunch cilanto
1 cucumber (no need to peel), cut into pieces
1 lime, juiced
½ finger length ginger (no need to peel)
5 little pieces pineapple
  1. In a blender, combine cilantro, cucumber, lime juice (and a little water if needed to help blend)
  2. Blend in ginger and pineapple until smooth
  3. Pour into a big glass
  4. Sip slowly like wine, to help with digestion

Courtesy Elana's Pantry

Saturday, May 28, 2011

Oh yeah white men CAN jump!
Awesome job Tanner... 46" box jump... no problem!

Friday, May 27, 2011

The farmers wife...

5 rounds

2 rope climbs
4 tire flips
6 lateral box jumps - 20"
8 ball slams - 30# ball
10 squats
20m farmers carry (45lbs /hand)

Thursday, May 26, 2011

5 thrusters
5 burpies as follows:

3 min AMRAP
rest 1 min then

2 min AMRAP
rest 1 min then

1min AMRAP

Wednesday, May 25, 2011

Shauna OVHS with the slosh pipe... nicely done!
5 rounds

5 pull ups
15 squats
200 m row/run

Tuesday, May 24, 2011


the official timer...

the pit crew...

finally the thruster
Awesome job team... oh yeah Kaine... nice lift!
Max thruster
take your time find your max thruster

3 rounds
12 thrusters unbroken (reduce max by 30%)

every round that you are unable to make 12 thrusters x the number remaining by 3 for burpies
eg. 9 thrusters completed so 3 remaining x 3=9 burpies

after 3 rounds of thrusters do burpies

Monday, May 23, 2011

The power of a smile...

Holiday Monday

The 5:30 class is on today all others are cancelled. Regular schedule resumes tomorrow.

Sunday, May 22, 2011

"Your vision will become clear only when you look into your heart.
Who looks outside, dreams. Who looks inside, awakens...."

Brooke flips 4 Mexico!

Saturday, May 21, 2011

Colleen conquers the wallball ...

The collection of Vibram five fingers keeps growing...

Jamie has no problem with the slosh pipe AKA pillar of pain!
and yes she is wearing five fingers too!

Thursday, May 19, 2011

3 rounds:

20 weighted box step ups
10 ring push ups
20 mountain climbers
10m walking push up
20 squats

Wednesday, May 18, 2011

4 rounds

12 single arm DB cleans
12 pike touches
12 wall balls

Tuesday, May 17, 2011

Kaine's warm up

3 rounds

5 burpee box jumps
100m sprint
10 single arm DB thrusters

after 3rd round:
50 sit ups

Monday, May 16, 2011


Dead lifts
Ring Dips

Sunday, May 15, 2011

"There can be no happiness if the things we believe in are different from the things we do"
Freya Stark

Saturday, May 14, 2011

If anyone is interested in hearing a presentation and seeing Skins compression clothing, let me know. A rep will come down.

Friday, May 13, 2011

Run 5 km

...ok 9am crew I know I said we were only going to do 2.5 km but it was such a nice morning for a run and the hill??? that was a bonus ;) ... awesome job everyone!

"The miracle isn't that I finished. The miracle is that I had the courage to start."
John Bingham

Thursday, May 12, 2011

4 rounds

1 min max rep power snatch
Sprint 100m
1 mim max rep muscle ups
Sprint 100m

Wednesday, May 11, 2011

Grab your partner and...


Dead lift
Med Ball sit up

Leanne and Jordan working the medicine ball sit up

Colleen and Britt smashing it out
... oh nice shoes Colleen :)

Together Stacey and Jamie lift over 200 lbs!
Happy 1st Birthday Issac. Next year you will be flipping that tire!

Tuesday, May 10, 2011

800m run

box jumps


800m run

After 800m run: 1st round 21 box jumps 12 HSPU, 2nd round 18 box jumps 9 HSPU etc after 4th round finish with 800m run

Monday, May 9, 2011

15 minute AMRAP

5 chest high pull ups
10 wall ball shots
15 KB swings

from main site

Sunday, May 8, 2011

Saturday, May 7, 2011

"A gem cannot get polished without friction, nor man perfected without trials"
Chinese Proverb

Thursday, May 5, 2011

4 rounds

15 ring dips
25 wall balls

Wednesday, May 4, 2011

4 rounds:

3 muscle ups
7 chest 2 bar pull ups
11 ring dips
15 squats
400 m run

Tuesday, May 3, 2011

4 rounds:

7 deadlifts
7 power cleans
7 thrusters
150m split jump on ski erg or 200 m row

Monday, May 2, 2011

Cuz you took a week off :)

5 rounds

7 dumb bell or kettle bell thrusters
7 high touch jumping burpies
150 m sandbag run

Sunday, May 1, 2011

The difference between one man and another is not mere ability; it is energy.
Thomas Arnold