WEDNESDAY June 1

TUITION IS DUE

Welcome back Brian Jones!!!!

STRENGTH

Back Squat

(Form and Technique)

STRENGTH WOD

Back Squat

 (Failure each round)

Maximum Reps/4 Minute Rest

205/155

155/115 

115/85   

85/53  

FINISHER

3x100 Row Sprints

Tuesday May 31

Announcement for Noon Class this week...  Class will be Tues, Weds and Thurs and no Friday June 3rd Noon Class. Just this week.

STRENGTH

Front Squat

1 RM

WOD

"CHIEF"

5 Rounds

3 Minute Rounds/1 Minute Rest

3 Power Clean 

6 Push Ups       

9 Air Squats    

(GOAL-Hold Sets Each Round)

FINISHER:

Max Pull Ups x 1 

HAPPY MEMORIAL DAY

We Must Remember

We pause on this Memorial Day, a brief moment in time, To bring close to our hearts those memories we hold so dear

Of the men and women before us who unselfishly put their dreams, their lives on the line.

Where danger lay as a stalker, waiting to take away each breath,

while the soldier plowed with determination the furrows of death.

We must remember, we must, you and I, those special heroes who chose to fly,

to fly the skies of blue that turned as dark as the midnight sky,

Their wings began to shudder as smoke choked their breath away,

And hope gave way to the resignation, "Today, I'm going to die."

Treading the waters so deep and wide, Men and women continued on their mission,

For God and country, their hearts would abide. Surprised by attacks with brutal disregard for human life,

they fought to the end, knowing that life and limb would be lost, whether of self or friend.

Yes by land, by sea, and in the skies, they fought for our land, they fought for freedom so that you and I might stand,

Stand for what is right, for what is good and true, fight that we might say without fear, "God loves you."

Yes, we must remember, for freedom is not cheap, for lives and limbs were lost so that we might keep,

All the things that we can have and all the things we can do, Like cars and boats and a house with a roof,

Like going to church without fear,  and reading the Bible where we find the truth,

The truth of knowing that whether we are red, yellow, black, or white,

We are all God's children and we need to learn to love one another as God first loved us.

For if there is to be peace on earth, where all men and women are free,

it must begin with each and all of us, let it begin with you and me.

(By Rev. Connie Gibbs [Copyright, 2003])

Saturday May 28

       "TREVOR"

      The WOD: Teams of four complete the following:

300 Pull ups

 400 Push ups

500 Sit ups  

600 Squats  

Execution: This is a team effort so it is accumulative reps. Only two teams members can exercise at a time, and all reps must be completed before moving on to the next movement (i.e. finish all pull ups before moving on to the push ups). FORM COUNTS!! All counters must insure that repititions be performed perfectly.

    Trevor Win'E        

He joined the Army of 1 May 2002.  After graduating from Basic Training at Fort Benning, Georgia, Trevor studied his 92F MOS, Petroleum Specialist, at Fort Lee, Virginia. He arrived at Fort Lewis, 18 October 2002, and was assigned to the Petroleum Platoon, in the 24th Quartermaster Supply Company (24th QMS). He was an essential player in Fort Lewis fueling missions, and participated in the Corps Warfighter Exercise, the 1st Brigade JRTC and NTC rotations, and the JLOTS refuel mission, at Bremerton Naval Base.

The 24th QMS deployed to Iraq, with the 44th Corps Support Batallion (44th CSB), in November 2003. The unit provided critical POL support to the 3rd Brigade, through Fuel Systems Supply Points (FSSP) and refuel operations at the Kuwait/Iraq border. SPC Win'E and his fellow soldiers were given a twelve hour notice to move out from Camp Udardie to the border, to provide fuel support to the brigade and the CSB, so they could conduct thier tactical road march into Iraq. He also worked at the FSSP, receiving thousands of gallons of fuel from the Turkish trucks delivering fuel from Turkey. Because of his professional knowledge and ability to make any mission happen, SPC Win'E was handpicked to serve as the petroleum specialist on the mission at Forward Operation Bases Diamondback, Freedom, and FUlda. For his outstanding marksmanship and soldier skills, he was also chosen to be the Gunner on the company's gun truck.

On 30 April 2004, while serving as the Gunner on the lead truck in a convoy, SPC Win'E was injured in an attack by an improvised explosive device (IED). On 1 May 2004, he died from injuries sustained from that attack. He is survived by his parents, Rick and Debi Win'E; brothers and sisters Todd and Jenny Win'E, Tracy Hardin; nieces Madison, Tyler, and Lilly; grandparents Donn and Ruth Ann Curran, and Gerry and Joan Win'E; and numerous aunts, uncles, and cousins; and his beloved dog, a boxer named Betty.

Trevor loved being a soldier and was honored to serve in the military. He had strong convictions that it was his place to serve in Iraq, and he was especially affected by the Iraqi children he met there. He was loved and will be missed by all who knew him.

"Greater love has no one than this,            
that he lay his life down for his friends."
John 15:13

Friday May 27

Closed Memorial Day.  Memorial WOD "Trevor" Saturday 10am

 

Victoria

and Stefen

Richer

STRENGTH

Snatch

1 RM



WOD

"Air Force WOD"

4 Burpees at the top of each minute, including 1st minute

Thrusters

Sumo Dead High Pull

Push Jerk

OHS

Front Squat

Featuring "Coach Angie"

Thursday May 26

Coach Jay and David

MAKE UP DAY

or

NFT

10-9-8-7-6-5-4-3-2-1

Ring Dips

Box Jumps

Back Lunges

3 Pull Ups in Between each Round

Focus on Technique-Goal Unbroken

FINISHER:

400 M Run

Wednesday May 25

STRENGTH

Shoulder Press

1 RM

WOD For Time:

3 Rounds

           10 DL (Mod/Heavy)

             20 DU or Tuck Jumps

30 Air Squats

40 Sit Ups     

       50 KBS (1/1.5pd)

    

FINISHER:

Slow Decent Pull ups

x10 (4 count down)

Tuesday May 24

Closed Memorial Day

Welcome Jeremy

Wod For Time:

5 Rounds

          100 M Farmer Carry          

                     10 DB Renegade Row Push Up

          10 DB Front Squat         

          400 M Run                         

FINISHER:

  30 Second J Pull Up

60 Second Kipping

     90 Second Dead Hang

MONDAY MAY 23

STRENGTH

FRONT SQUAT

 5-3-1

WOD

ISABELLE

30 SNATCHES

FINISHER

5X100 M ROW

2X200 RUN

25XPULLUPS

Saturday May 21

 This is meant to symbolize the sacrifice Jesus made for us. The details of the WOD are below, and we have decided to participate in the WOD this year. It is brutal, but not nearly as brutal as what Jesus endured for each of us.  The WOD represents 14 stations of the Cross with the three time Jesus fell to the ground.



Friday May 20

Daniel, Tina and Jon R

STRENGTH

Snatch

5-3-1

WOD

AMRAP in 6 Minutes

2 Thrusters(HEAVY)

  3 Snatch Grip Deadlift 

4 Box Jump (HIGH)  

*Elite(120/175#)

FINISHER:

15 Supine Ring Pull Ups  

*Elite 10 DH Ring Pull Ups from knees

Thursday May 20

DANIEL

WOD

800 M Run  -1000 M Row

 25 Lateral Jump

100 Ft Bear Crawl

25 Lateral Jump

800 M Run - 1000 M Row

FINISHER

3x10 Pull Ups

25 Box Jumps

Wednesday May 18

STRENGTH

Shoulder Press
5-3-1

WOD

30 Clean and Jerks

then

8 Rounds

   8 Wall Balls

8 Burpees

FINISHER:

10 Minutes with coach working

 Pull Ups

Tuesday May 17

BENCH MARK

"Diane"

21-15-9

Deadlift

HSPU

Then rest 5 Minutes

"Annie"

50-40-30-20-10

Double Unders

Sit Ups

FINISHER

3x10 Pull Ups

DH,Chin,Wide

Monday May 16

STRENGTH

Front Squat

5-3-1

WOD

In 15 minutes

Run 1 Mile or Row 2000

then AMRAP with remaining time

5 Pull Ups

10 Sit Ups

FINISHER

30 Sprawls 

  30 Push Ups 

30 Sit Ups  

30 Squats   

30 Sprawls 

Saturday May 14

WOD

2 Rounds
1000 M Run         
               15 Clean/Jerk (95/135)
  15 Pull Ups      
   30 Air squats     
      15 Box Jumps        
15 Push Ups     
30 Sit Ups         

Friday May 13

STRENGTH

Snatch

3x3

WOD

Helen

FINISHER

3x10

Strict T2B

50 Abmat Sit Ups

Thursday May 12

MAKE UP DAY

WOD

20 Calorie Row     

40 DU and 400 M Run

18 Calorie Row     

36 DU and 400 M Run

16 Calorie Row     

32 DU and 400 M Run

14 Calorie Row     

28 DU and 400 M Run

12 Calorie Row     

24 DU and 400 M Run

10 Calorie Row     

20 DU and 400 M Run

Wednesday May 11

Some Tuition Still Due...

Just a little funny.

STRENGTH

Shoulder Press

3x3 Linear

  

WOD

8 Rounds

Max Wall Balls/Thrusters(Alternate Each Round)

30 Seconds on 30 Seconds Rest

FINISHER

        10 Dead Hang PU

 20 Burpee      

30 Box Jump

20 Burpee     

              10 Pull Ups of Choice

        (GOAL: Do each unbroken)

 

Tuesday May 10

WOD

For Time:

1 Mile Run            

    25 Pull Ups(C2B*Elite)

50 GHD or Weighted

          75 Lunges (weighted*Elite)

                 100 Squat Jumps(Weighted*Elite)

FINISHER:

100 Double Unders for time

Monday May 9

No NOON Class today- Tuesday noon will be available

Brian Jones... Where are you?

STRENGTH

Front Squat

5x5

WOD

QUALIFIER 11.3

AMRAP 15 Minutes

9 Dead Lift(100/155)

 12 Push Ups                   

15 Box Jumps(20/24)    

FINISHER:

Wall Balls x50

4 Rounds Tabata Pull Ups

Sunday May 8

REST DAY

"The Men In Black" LOL

 

 

Saturday May 7

No Class

David

5k Run Outside

Sprint a block-jog a block

Friday May 6

No Saturday WOD and No Monday 9th Noon Class

Jon Rankin

O LIFT DAY

Snatch Drills

WOD

AMRAP 5 Minutes

5 Front Squat(75/115)

3 Hang Power Snatch  

FINISHER

Supine Ring Pulls Ups

3x10 (Thumbs to pits)

No Snaking

Thursday May 5

Make Up Day

3 Rounds

  50 M Lunges

      100 Broad Jumps

200 M Run    

FINISHER:

Pull Up with Partner x10

Deck of Cards Style

Wednesday May 4

TUITION IS DUE!!!! SATURDAY MAY 7, NO CLASS...

Welcome Travis, way to push yesterday!

STRENGTH

Shoulder Press

5x5

WOD

5 Rounds

8 Pistols      

8 L Pull Ups

8 Ring Dips 

        8 Strict Push Ups

*FULL ROM

Mod as needed

(*Elite Reps 8,10,12,14)

FINISHER:

Ball Slams, Sit Ups

30-20-10 

Welcome Back Kyle!!!!

Tuesday May 3

TUITION IS DUE

Please order or reorder your shirts

 Welcome Kim

"CAPTAIN"
WOD

5 Rounds

(1 Minute Rest in between)

AMRAP in 5 Minutes

4 Power Cleans

8 KBS              

12 Double Unders

(Or Tucks, no singles)

(*Elite 95-105/135-155)

(1 Arm Snatch(1/1.5) or 1.5/2pd Swings)

FINISHER:

Pull Ups and Box Jumps (ROM required)

5-6-7-6-5

10-12-14-12-10

*Pick version most needinmg work but can be completed unbroken-box jump penalty for not unbroken is 5 burpees on the spot

Monday May 2

NiKki and Eric

STRENGTH

CFT

1RM

  DL
 BS

 SP

WOD

AMRAP in 8 Minutes

    3 Push Ups

6 Sit Ups

9 Squats

(*Elite Burpees)

FINISHER:

10 Pull Ups Un Broken

  3 HSPU

 30 Second Static Handstand

Nikki, Eric and Jeff "Family wod"