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WODs

July 8th

-REST DAY-

July 7th

-TEAM WOD-

Get ready to have some fun in the sun!!! OR rain whatever the weather provides we’ll have a great team workout. Bring a friend! It’s FREE!!!

July 6th

We saw a lot of new PR’s (personal records) yesterday!!! Tina added 35# to her old Jerk PR and Carl added 20# to his old PR. Keep up the hard work everyone.

Here is a pic of Jeff and Thomas holding handstands at the 4:30PM class.

Jeff & Thomas 4:30PM Class

-WOD-

Death by Pull Ups / KB Swings

1st min – 1 Pull Up & 1 KB Swing (53#/35#)
2nd min – 2 Pull Ups & 2 KB Swings
3rd min – 3 Pull Ups & 3 KB Swings
4th min – 4 Pull Ups & 4 KB Swings
continue going up 1 pull up and 1 KB swing every minute until you fail.

If you don’t make it to 10min drop one number from the round you failed at and keep going each min until 10min.

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Jerry 8+9 (Mods: Blue Band, 35#)
– Deb 9+9 (Mod: Red Band)
– Marti 8+7 (Mods: Green Band, 26#)
9:00AM
– Tina 8+15 Rx
– Sam 10+13 Rx
– T.J. 9+18 Rx
1:30PM
– Kathy 8+13 (Mods: Blue Band, 18#)
– Joann 8+9 (Mods: Green Band, 26#)
4:30PM
– Thomas 9+16 Rx
– Mindy 7+10 (Mods: Purple Band)
5:30PM
– Jeff 10 Rx
– Kade 10+16 Rx
– Lucas 9+10 (Mod: 44#)
– Melissa 8+4 (Mods: 26#, Blue Band)
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July 5th

Hope everyone had a great 4th!

-WOD-

Max Jerk
5-5-3-3-1-1

5 Rounds of:
20 Double Unders
30sec Handstand hold

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00am
– Willie 125# / 7:27 (Mods: singles, Black & Blue Bands)
– Jerry 100# / 8:52 (Mods: singles, Black & Red Bands)
– Deb 85# / 8:57 (Mods: singles, Green & Green Bands)
– Tina 95# / 6:42 (Mods: Blue & Red Bands)
9:00AM
– Sam 160# / 5:56 Rx
– Kathy 60# / 12:03 (Mods: Green & Blue Bands)
1:30PM
– Carl 165# / 6:58 (Mods: Singles)
4:30PM
– Lucas 135# / 6:45 Rx
– Jeff 160# / 6:09 Rx
– Thomas 225# / 7:05 Rx
6:30PM
– Lane 6:54 (Mod: Blue & Red Bands)
7:30PM
– Marti 55# / 12:18 (Mods: Singles, Green & Blue Bands)
– Tiffany 70# / 11:24 (Mods: Singles, Black & Red Bands)
– Melissa 80# / 7:52 (Mods: Singles, Red & Blue Bands)
– Kade 115# / 5:54 Rx
– Maddie 100# / 8:54 (Mods: Singles, Black & Purple Bands)
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July 4th

Happy 4th of July!!! Come in for a great workout! We are having a normal schedule.

-WOD-

Michael

3 Rounds for time of:
– Run 800 meters
– 50 Hip Extensions
– 50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.

The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Willie 26:45
– Jerry 27:34
9:00AM
– Kathy 35:04
– T.J. 23:57
– Deb 26:34
– Mindy 26:52
1:30PM
– Sam 20:17
– Lucas 24:17
– Jeff 25:56
– Tina 26:33
– Adam 28:22
[/hide]

July 3rd

-WOD-

Back Squat
5-5-3-3-1-1-MAX

10min AMRAP
– 10 Calorie Row
– 15m Burpee Broad Jumps
– 15m Bear Crawl

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Deb 125# / 3+11
– Willie 215# / 3+18
9:00AM
– T.J. 130# / 4+15
– Kathy 100# / 2+11
– Joann 120# / 2+6
1:30PM
– Carl 205# / 5
– Tina 130# / 4+28
4:30PM
– Thomas 300# / 5
– Heather 175# / 4+10
5:30PM
– Jeff 175# / 5+10
– Abbie 185# / 4+18
– Jodi 95# / 4+18
– Adam 5+1
7:30PM
– Sam 215# / 6
– Tiffany 45# / 2+16
– Marti 45# / 2+16

[/hide]

July 2nd

Here are a few good pics from the big Saturday workout! Keep it up everyone. I love seeing all the new faces.

Jeff and Lindsay with great teamwork.

Deb and Maddie hoping to hit the right tire.

-WOD-

Fran
21-15-9 Reps Of:
– Thrusters 95/65#
– Pull-ups

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Deb 9:39 (Mods: 45#, Red Band)
– Jerry 13:48 (Mods: 55#, Blue Band)
9:00AM
– Sam 8:55 Rx
– Tina 9:09 (Mod: 45#)
– Lucas 9:37 (Mod: 55#)
– TJ 9:47 (Mod: 55#)
1:30PM
– Kathy 10:52 (Mods: 35#, Red & Purple Bands)
– Joann 11:02 (Mods: 35#, Green Band)
4:30PM
– Jodi 8:36 (Mods: 35#, Row for Cal)
5:30PM
– Thomas 7:32 Rx
– Jeff 10:41 (Mod: 85#)
– Brad 13:05 (Mods: 65#, Blue & Purple Bands)
6:30PM
– Kade 7:12 (Mod: 55#)
7:30PM
– Marti 8:10 (Mod: 25#, Green Band)
– Tiffany 8:07 (Mod: 25#, Green Band)
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