WOD

30 minute Snatch Technique Drill

-serves as both skill and warm-up 🙂

WOD

50 Double Unders
20 Toes to Bar
3 Rounds for Time
*15 Minute Time Cap*

GET YOUR DOUBLE UNDER!!!

If you find yourself wanting a rope to try get ahold of Eddy Lee (Ed Anderson) and he’ll get one made for you!

Regionals was awesome!!!

The team did awesome! Our individual competitors showed determination and perseverance in the face of some really tough workouts!!

Some of which you’ll see this week 🙂

Thanks to everyone who came down and volunteered, helped, or sat in those bleachers rooting us on! You rock!

Pictures forthcoming…

Attention!!

Here’s the Team Roster not to mention the individual competitors:

Our own: Kari James, Mel Webb, Lindsay Schilaty, Aaron and Drew Barquist, with Justin Ehling. Make up our squad of 6 total bad asses ready to get it done in Puyallup!

Let’s meet up at 7:15am Friday and carpool down for the day!! Our first event is at 10:00am!

Mel did it!!!!!! She got her handstand! Not with a lack of trying and effort and hours! What an inspiration! Way to be MEL!

Muscles are cool, cooler than you think! Let’s learn a little bit more about how they work and maybe that’ll give us the impetus to continue our quest for improvement!

Nutrition was a fun course, and we’ll certainly get back to it, but it’s time to talk tissue! Anatomy is a little different, anatomy is just where stuff is on you, we’re going to go deeper, to how the cells of muscle are put together, how they work in unison to produce force, how through work they strengthen and the literal mechanism of shortening, pretty cool huh?

The hope is to elucidate some of our training methods as awesome in light of how the body really works! We’ll see if we can make heads or tails of all of it!

I hope you see everyone 7:30pm Thursday night at the gym!

Remember the Fallen : Murph, Michael, JT, and Jason.

1 mile run
50 back extension
50 sit ups
21 hand stand push ups
21 ring dips
21 push ups
100 air squats
1 mile run

-from Arlene in the 5:00am class upon completion: “I just though of all those Vets while I was free running on our street because of them.” That’s awesome!

I’m going to be doing this at 11:00 – see you then!!

We’ll be open on Monday!

We’ll be doing a repeat from last year of a Hero WOD mash-up. Kevin James has the details as part of my excellent delegatory skills 🙂

Remember the Weekend schedule is a little different this weekend. Emily is rocking the house!

Pop Quiz Hot Shots: whose hands and arms are these? Post theories to comments.