7 times 7

Bill and Kendra

Did their 7 rounds of

7 thrusters
7 Pullups

Bill 95 Lbs 6:36
Kendra 58 lbs 7:45

Fran + 5

Today we took Fran and broke her down another way.

10 Rounds

5 Thrusters
5 Pullups


Staci Rocked the pullups and the prescribed weight on the Thrusters.

MC was right behind her in weight at 58lbs

Liz, Susie, Michele,Deb, and Kristi all did great with their first experience with the Thruster /Pullup combo.

Superbowl 5 K

February 7th

10:00 AM

Sand Volleyball Courts behind CAC Inverness

The whole run will be on the sidewalks. Informal, no entryfees, No tshirts, No Prizes, No sanctioning body, No affiliation to anything whatsoever.

Just a simple pre gluttony workout.

Monday's Workout

20 Minute AMRAP

10 Medacine Ball Cleans
15 Push Press
15 Box Jumps

Bridget
Cathy
Sibby
Patty

All showed up to play this morning.

SKILL DAY


THIS SATURDAY, JANUUARY 30TH

AFTER A SHORT METCON WORKOUT

STICK AROUND TO WORK ON HANG CLEAN
AND SQUAT CLEAN

Mile High Sprints

I missed everyone at the Mile high Sprints today.

I managed to come away with 2 Medals. Silver in the 2K 3 seconds out of first with a 6:46

Then I got a Gold in the 500 just .6 seconds off the best time of the day 1:25.2

It was a good event and a nice test in the rowing arena.

Mile High Sprints

Saturday is the indoor rowing competetion in Denver at the Monaco CAC. I am planning to row a 2K at 11:15 and a 500 around 1:15 if anyone is interested. Google MIle High Sprints and find the schedule.

Mile High Sprints

4 rounds

15 Jumping Pull ups
15 KBS
15 Wall Ball
2 Laps

Mike
Mike
Scott
Sarah
Liz
Carla
MC
Ann Marie

All came to play and had a great workout.

Partner workout

partner 1 partner 2

250 row 25 box jumps

25 box jumps 250 row

250 row 30 KBS

30 KBS 250 row

250 row 25 wall ball

25 wall ball 250 row

times 2

Fight Gone Bad

Bridget 260 total reps
Staci 259 total reps
Mark 265 total reps

9:30

1 lap lunges
1 lap jog
2 laps Broad jumps
1 lap jog
1 lap Bear Walk

Then 5 by 5 Shoulder press

Staci 65 lbs
Bridget 55 lbe
Patty 45 lbs

Happy Birthday Monica!!

A Special Happy Birthday to Monica today! I am not sure if there will be much of a workout but, I did hear something about Cupcakes. The key will be eating the Cupcakes and keeping themdownduring the workout.Good Luck to all.

Tuesday mornings workout was

5 Rounds

10 Thrusters
10 Jumping Pullups
10 K2E
250 Row

Bill 15:28
Sara 17:25
Betsy 17:58

HAPPY BIRTHDAY MONICA!!!!
On Wednesday at noon we will help Monica
celebrate her birthday with a free class!! Ben
is teaching!!!

1 mile with a twist

run 1 lap 10 pushups
run 1 lap 10 sit ups
run 1 lap 10 squats
1 lap 20 pushups
1 lap 20 situps
1 lap 20 squats
1 lap 20 pushups
1 lap 20 situps
1 lap 20 squats
1 lap 10 pushups
1 lap 10 situps
1 lap 10 squats
1 lap

Cathy
Sibby
Liz
Bridget
Kendra
Susie
Patty

Friday's Work out

Nora did not want a leg workout today so I tried to acquies to her wishes

20 Minute AMRAP

5 Burpees
10 KBS
15 Pushpress

Scott
Bill
Brad
Paul
Anderson
Nora
MC
Susan
Bridget
Tina

Thursdays workout

21-3 Squat Cleans
3-21 KBS
21-3 GHD Sit ups
3-21 Box jumps

Mike
Bill
Nora
Sara

Nine Ladies in the Morning


5 Rounds

10 Deadlifts
sprint length of the gym
10 Burpees
Lunge length of the gym

5 rounds
10 left arm snatch
20 GHD sit ups
10 right arm snatch
20 pushups

Later in the day Dave answered my challenge to a 1K row fortunatly I made the challenge at the end of his workout. Although I was pleased with my time 3:15 it would be more fair to not have him wiped out before we dance.

Then I was truely on fire in the 5 by 5 dead lift competetion with Tina where I went 300,325,335,345,350 I think Tina did 165,175,180,195, 195 then a little 1 mile run.

It was my turn

Idid the WOD from yesterday with all intensions of not resting. that lasted for 3:30 then i sizzled on the floor for 4 minutes before walking around for another 5 went through the lifting pretty quick and not too long until I sat on the rower prior to my 5 burpees then it took me about an hour to get out of the gym. See ya'll Monday.

1 K row
2010 lbs from Floor to overhead
1 K row


1 burpee penalty for every second that the 2nd row is slower than the first

Jason
Bridget
Kendra
Mark
Ty
Inger
Sara
MC
Ann Marie

Due to lack of Rowers everyone was able to rest between the rows and the lifts it would have been interesting to see without the breaks between.

1 2010 1

Happy New Year!

1 mile run

AMRAP 20:10
20 Box Jumps
10 Manmakers

1K row

Here are the Row times

Mark 3:53
Scott 3:53
Tina 4:24
Kendra 4:29
Bridget 4:33
Inger 4:44
Sara 4:49


Not bad row times after 4 or 5 rounds in the AMRAP