Archive

Monthly Archives: May 2010

Quote Of The Day:  “As I see it, every day you do one of two things: build health or produce disease in youself.” ~Adelle Davis

***Just a quick reminder no 9:30am Saturday class and no Monday classes.  Enjoy the weekend have fun be safe and lets come back refreshed ready to get after it on Tuesday!***   

 

WOD

5 Rounds

10 air squats

15  sit ups

20 Double Unders

Quote Of The Day:  “Surely there comes a time when counting the cost and paying the price aren’t things to think about any more.  All that matters is value- the ultimate value of what one does.” ~ James Hilton

Just wanted to let all of you know that Whole9 Life is coming to our gym for an amazing nutrition seminar on June 12th from 10am-1pm!  Trust me you don’t want to miss this.  If you are serious about your health and want to improve your fitness and your life you will be there.  Space is limited so get signed up! Just click on the link below!!

http://www.xfa-541.com/whole9.html

WOD

Deadlifts

3-3-3 reps

THEN

For Time:

1 mile Run

THEN

Skill Work:

Pick a weakness or two that we struggle with and work on them.  Don’t forget lack of flexibility is a huge weakness that most of us need to continue to improve and I am speaking for myself on this one guys!!

Quote Of The Day:  “Any fool can criticize, condemn, and complain and most fools do.” ~Dale Carnegie

WOD

Air Force II

For Time:

20 Thrusters (M-95/ W-65)

20 Power Cleans

20 Push Jerks

20 Overhead Squats

20 Front Squats

** Perform 4 box jumps at the top of each minute.  Start with 4 box jumps!**

Our New Gym Name!

Quote Of The Day: “Be kind, for everyone you meet is fighting a hard battle.” ~ Plato

Take Over Tuesday.  You have the choice of doing a prescribed WOD that’s on the board and trying to get your name up there or the WOD that is programmed for today!!     

WOD

400m Run

30-25-20-15-10-5 Reps 

Push Ups (modifications- from knees/ from toes/ clapping) 

5-10-15-20-25-30 Reps

KB Swings

400m Run

Huge Turn Out For The Grand Opening!!

 

Just wanted to say thanks to all who showed up for our Grand Opening on Saturday!  We had a huge turn out and loads of fun.  Lets keep the ball rolling and continue to work hard this week and set a goal and strive to achieve what you have set.  Goals could be anything from Nutrition, PR’s, improving  a skill or movement that is a weakness for us!!  Once again thanks to everyone for a great Grand Opening it wouldn’t be the same with out each one of you!!  You guys ROCK!! Nothing but LOVE!!

Quote Of The Day:   “Opportunity is missed by most people because it is dressed in overalls and looks like work.” ~Thomas A. Edison

WOD

“Annie”

50-40-30-20-10 reps

Double Unders

Sit Ups