WOD SEPTEMBER 10th

If you have signed up on the Groupon and you are ready to start, it is VERY easy! Just go to our schedule on the left, create a user, and sign up for any class except for wrestling. Due to the volume of sign-ups on the Groupon, we are straying from our normal schedule and not running an elements class. You will be instructed on how to perform everything in that days workout scaled to your ability.

So just sign up and come on in!

“Jack”

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps (85#-w)
10 KB Swings, 1.5 pood (1 pood-w)
10 Box jumps, 24 inch box (20 inch box – w)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

WOD SEPTEMBER 9th

If you have signed up on the Groupon and you are ready to start, it is VERY easy! Just go to our schedule on the left, create a user, and sign up for any class except for wrestling. Due to the volume of sign-ups on the Groupon, we are straying from our normal schedule and not running an elements class. You will be instructed on how to perform everything in that days workout scaled to your ability.
So just sign up and come on in!

Wilmot

ColinWilmotHero_th.jpgSix rounds for time of:
50 Squats
25 Ring dips

Enlarge image

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

CORE: Tabata Plank push up

WOD SEPTEMBER 8TH

If you have signed up on the Groupon and you are ready to start, it is VERY easy! Just go to our schedule on the left, create a user, and sign up for any class except for wrestling. Due to the volume of sign-ups on the Groupon, we are straying from our normal schedule and not running an elements class. You will be instructed on how to perform everything in that days workout scaled to your ability.

So just sign up and come on in!

 

Roy

Five rounds for time of:
225 pound Deadlift, 15 reps (women 155#)
20 Box jumps, 24 inch box
25 Pull-ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

WOD September 7th

If you have signed up on the Groupon and you are ready to start, it is VERY easy! Just go to our schedule on the left, create a user, and sign up for any class except for wrestling. Due to the volume of sign-ups on the Groupon, we are straying from our normal schedule and not running an elements class. You will be instructed on how to perform everything in that days workout scaled to your ability.

So just sign up and come on in!

STRENGTH: 8,5,3,1 Back Squat

Hansen
Daniel Hansen
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).   

Five rounds for time
30 reps, 2 pood Kettlebell swing
30 Burpees
30 Glute-ham sit-ups

WOD Sept 6th

With the 10th Anniversary of 9/11 around the corner.. We are going to honor and remember the men and women who died that horrible day this week with HERO WODS and specific 9/11 WODS. We will remember that day by reminding ourselves that we are still alive! We can still bleed, sweat and cry. To all new clients (and seasoned vets)… Do not get discouraged by any workout posted.. These workouts will all be motified for each individual.

Strength: 5,5,5,3,3,3 Shoulder Press

WOD:

“Coe“ 

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups 

 

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover. 

Core: 30 KTE, 30 Floor Sweepers 20/15

WOD Monday 9/05/2011

Alright lets welcome our Grouponers for their first workouts today! Remember, if tonight is your first night in, arrive a few minutes early to sign waivers and bring a water bottle with you. HAPPY LABOR DAY! Let’s celebrate by doing some work!

STRENGTH:
8-8-5-5-3-3
Clean and Jerk

WOD:

3 rounds for time
15 thrusters 95#
15 burpees
200m run
15 toes to bar
15 box jumps

core: tabata planks

HOME WOD Sept. 4th

This Sunday Sept 11th, will mark the 10 year anniversery of the 9/11 attacks on America.  Dan and Jake will be honoring that day, the 343 firemen and nearly 3,000 men and women who died on that terrible day by walking 110 stories in a downtown building. We urge you to please come out and join the tribute by running/walking in the 5K through downtown on the same morning. Go to www.sac911run.com to sign up!!

WOD:

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are lunges, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

HOME WOD Sept 3rd

We hope the weekend is treating you well!! Break the relaxation with some fitness. Remember to post your time!

WOD:

2 Rounds for Time of:

20 Burpees

30 Lunges

40 Situps

50 Air Squats