Saturday 110903

“Sgt. Bonner”

2 Rounds for time of:
38 Power cleans (Men 95 lbs, Women 65 lbs)
38 Front squats
38 Push press

Rules:  The bar can not be dropped!  If bar is dropped there is a 5 burpee penalty before continuing.  The bar can be sat down between lifts or reps it just can not be dropped!  This is a hero WOD so if you drop the bar be honest and do the burpees!

Post time to responses.

Natalie Rouse’s Grandfather, Sgt. Ross Bonner Jr. served 38 months consecutive combat in WWII and received a Purple Heart!  He recently passed away at the age of 90 and the Marines that attended the funeral said they had never folded a flag for someone with so much combat experience!

The 11:00am Free Introductory Class is canceled today.

On Labor Day (Monday, September 5th), there will be an 8am and 10am class offered.

Friday 110902

“White Out”

For time:
1000 Meter run
30 Kettlebell swings (Men 70 lbs, Women 45 lbs)
30 Box jumps (Men 30” box, Women 24” box)
30 Overhead walking lunge steps (Men 45 lb bumper plate, Women 25 lb bumper plate)
1000 Meter run

Post time to responses.

The 11:00am Free Introductory Class is canceled for tomorrow, September 3rd.

There will be an 8:00am and 10:00am class offered on Labor Day (Monday, September 5th).

Thursday 110901

With a 15 minute time limit:
Row 2000 meters
As many reps as possible of burpees

Start with the 2000 meter row and with the remaining time of the 15 minutes perform as many burpees as possible.

Post 2000 meter row time and number of burpees to responses.

Compare to March 30, 2011.

Wednesday 110831

“Nancy”

5 Rounds for time of:
400 Meter run
15 Overhead squats (Men 95 lbs, Women 65 lbs)

Post time to responses.

Compare to April 11, 2011.

Why you shouldn’t slide down a rope!

Tuesday 110830

“The Hudson”

3 Rounds for time of:
800 Meter run
3 Rope climbs (started from seated position)
8 Wall climbs

Post time to responses.

**Please be aware!!
Child care will be offered on Tuesday and Thursday at 9:30am instead of the usual Monday, Wednesday and Friday.  We apologize for any inconvenience.

September Power Camp is around the corner! Reserve your spot today! Classes will be Mon, Tuesday, Thursday 6:00 am or 5:30 pm. Not sure if it will be up your alley? Try it for free. Email Christina at cmmerlo@gmail.com. Click HERE for details. Starts next Thursday September 1st !