WOD 6/30

1 Round
Max Thrusters (95 lbs, 65 lbs)
*Over when bar drops below the rack position

There are three constants in life… change, choice and principles. Stephen Covey

A Bread Free Day

*Holiday Hours- No Class Saturday July 4th

img_1199Good Luck to all the Softballers in Colorado this week!

AM Results      
Megan C. 25 (35 lbs)
Laura 60 (45 lbs)
Michelle 32 (35 lbs)
Jennie 54 (35 lbs)
Rob 21 (80 lb)
Stephen 26 (135 Back Squat)
Andrew 29 (75 lb)
Daniel 21 (80 lb)
Tazia 24 (35 lb)
Wes 41 Rx
PM Results      
Stacey   50 Rx
Tara   20 (35lb)
Ryan   33 (75lb)
Michael R.   39 (75lb)
Melanie   30 (55lb)
Kristin   35 (75lb Front Squats)
Jack   25 (75lb)
Sheena   41 (35lb)
Julian   29 (45lb)
Lauren   29 (25lb)
Michael B.   27 (65lb)
Aurelia   15 (35lb)
Ashley   20 (45lb)
Seth   36 (75lb)
Keir   30 Rx

WOD 6/29

50 Wall Balls
50 Chest to Bar Pull-ups
400 M Farmers Run (55 lb, 35 lb)
*Score=Wall ball/pull-up split & total time

I can accept failure, everyone fails at something. But I can’t accept not trying. Michael Jordan

What is your Motivation?

*Holiday Hours- No Class Saturday July 4th

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AM Results
Split Total Time
Jennie     6:13   16:04 (Jump, 10 lb)
Laura     5:00   15:19 (Jump, 10 lb)
Blake     10:13   17:35 Rx
Andrew     10:13   17:59 (Chin, 15 lb)
Mel     6:21   18:43 (White Band)
Tazia     5:50   17:57 (Jump, 10 lb)
Daniel     5:24   15:44 (Chin, 15 lb)
Briaane & Tina         9:45 (Jump)
Dillon & Cassandra         10:54 (Jump)
Paige & Briana         11:02 (Jump)
AM Results          
Ryan     6:04   11:43 (Chin, 15 lb)
Tara     7:45   22:00 (Jump, 10 lb)
Sheena     4:11   14:43 (Jump, 10 lb)
Boone     5:56   11:13 Rx
Betsy     5:48   12:58 (Blue Band)
Walker     6:01   18:43 (Chin, 10 lbs)
Stacey     6:32   11:33 Rx
Wes     6:50   12:40 Rx
Kristin     7:38   21:51 (Blue Band, 10 lb, 1 DB)
Tristy     3:15   8:41 (Jump)
Keir     7:39   15:55 Rx
Jen     6:11   12:45 (Jump, 15 lb)
Stephen     4:55   10:46 (Jump, 10 lb)
Dave     6:06   13:21 (White Band, 10 lb)
Jack     7:22   16:42 (Chin, 15 lb)
Ally     4:49   10:06 (Jump, 10 lb, 20 lb DB)
Michael B.     4:43   9:28 (Jump, 15 lb, 35 lb DB)
Lauren     4:32   9:15 (Jump, 10 lb, 20 lb DB)
Aurelia     7:07   14:02 (Ring Rows, 10 lb, 20lb DB)

WOD 6/27

Griff
800 M Run
400 M Backward Run
800 M Run
400 M Backward Run

People often say that motivation doesn’t last. Well, neither does bathing. That’s why we recommend it daily. -Zig Ziglar

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AM Results
Tara 17:51
Walker 17:14
Ebo 14:39
Chris 12:54
Megan 14:49
Laura 19:59
Kim 19:55
Keir 11:04
Boone 10:09

WOD 6/26

Pyramid to 10
Box Jumps (24″, 20″)
Knees to Elbows
Push-ups

Choosing to be positive and having a grateful attitude is going to determine how you’re going to live your life. Joel Osteen

Why don’t you go ahead and define healthy for me there good sir?

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AM Results
Andrew 23:46 Rx
Jennie 13:20 (ROM)
Walker 20:42 Rx
Ryan 19:11 Rx
Daniel 21:03 Rx
Lyzz 19:22 (ROM)+24″
Sheena 16:12 (ROM)
Kim 16:27 (ROM)
Ebo 15:19 (ROM)
Chris 15:28 (ROM)

WOD 6/25

3 Rounds
400 M Run
15 Pull-ups
21 Air Squats

A good head and a good heart are always a formidable combination. Nelson Mandela

The Future

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AM Results
Jennie 11:34 (Jump)
Bill 16:37 (400m Row, Ring Rows)
Rob 10:59 Rx
Tara 11:51 (Jump)
Andrew 11:06 Rx
PM Results
Tazia 13:57 (Jump)
Stacey 9:22 Rx
Betsy 10:25 (Jump)
Tristy 10:22 (Jump)
Aurelia 16:37 (Ring Rows)
Seth 9:17 Rx
DS Softball AM Deadlifts WOD
Brianne 115, 125, 135 5:25 Rx
Dillon 115, 125, 135 4:23 Rx
Cassie 125, 145, 165 5:13 Rx
DS Softball PM
Jillian 100, 110, 110 5:22 Rx
Cassandra 115, 125, 135 5:08 Rx
Kristen 100, 110, 120 5:02 Rx

WOD 6/24

Warrior Wednesday!

Elizabeth
21-15-9
Cleans (135 lb, 95 lb)
Ring Dips

He is richest who is content with the least, for content is the wealth of nature.Socrates

Eating Real Food

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AM Results
Jennie 6:52 (35 lb, BB)
Laura 8:54 (35 lb, BB)
Megan C. 7:13 (35 lb, WB)
Blake 11:41 (115 lb)
Rob 13:02 (85 lb)
Lyzz 8:43 (45 lb, BB)
Andrew 13:33 (85 lbs, WB)
Daniel 10:54 (90 lbs)
Ryan 7:29 (135 lbs Back Squats)
Mel 8:46 (45 lbs, WB)
Dillon 5:01 (HH 25 lb, WB)
Tina 6:27 (HH 25 lb, Paralette PU)
Brianne 6:00 (HH 25 lbs, BB)
Wes 8:37 Rx
PM Results
Tristy 6:03 (Back Squat, BB)
Stacey 8:20 (75lb, WB)
Betsy 8:52 (55lb, WB)
Dave 9:19 (55lb, WB)
Kristin 6:16 (35lb, BB)
Walker 12:48 (40lb, WB)
Jack 13:18 (65lb, WB)
Sheena 10:19 (35lb, BB)
Smeth 10:06 (85lb)
Keir 11:11 Rx
Aurelia 11:54 (25lb, Pike Dips)
Boone 11:14 Rx

WOD 6/23

10 Rounds
5 Rack to Overhead (95 lb, 65 lb)
5 Burpees

To know what is right and not do it is the worst cowardice.-Confucius

Low-carbohydrate diets increase LDL: debunking the myth

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AM Results
Jennie 5:37 (15 lbs)
Rob 7:37 (75 lb)
Bill 10:00 (25 lb)
Dillon 7:36 (35 lb)
Brianne 7:42 (35 lb)
Mel 6:03 (55 lb)
Tina 8:01 (25 lb)
Laura 7:45 (45 lb)
Lyzz 9:52 (55 lb)
Tazia 7:14 (25 lb)
PM Results
Blake 9:07 Rx
Betsy 8:06 (55lb)
Stacey 6:22 Rx
Sheena 7:56 (35lb)
Tristy 7:38 Rx
Jack 8:48 (65lb)
Seth 5:34 (75lb)
Julian 10:33 (35lb)
Boone 5:51 Rx

WOD 6/22

1 Rep Max
Thrusters 1-1-1
Front Squat 1-1-1

Courage is being scared to death, but saddling up anyway. -John Wayne 

Good Tips 

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AM Results        
  Thrusters     Front Squats
Jennie 70, 75F, 75     85, 90, 90
Laura 90, 95, 100F     115, 125, 130
Blake 155, 185, 190F     205, 215, 220F
Bill (ROM) 90, 95, 100     Tech. Work
Rob 135, 145, 155     185, 205, 215
Kristin N/a     115, 125, 135F
Tazia 65, 70, 75     85, 85, 85
Kim 65F, 65, 70     85, 65, 45×4 
Daniel 145, 155, 165F     185, 195, 210
Mel 85, 95F, 90     115, 125, 135F
PM Results        
Tara 55, 60F, 60     65, 85, 95F
Coy 165, 175F, 170F     195, 200F, 200F
Betsy 105, 115F, 110F     125, 135, 140
Stacey 120, 125F, 125F      165, 175, 185
Ryan 165, 175, 185     205, 215, 220F
Boone 185, 195, 205     225, 235F, 230
Walker 65, 75, 85F     95, 105F, 100F
Seth 145, 155, 165     175, 195, 215F
Wes 225, 235, 240F     315, 335, 350
Tristy  105F, 105, 105     150, 155, 160
Keir 190, 200, 210F     265, 285, 300
DS Softball AM:        
  Front Squats      
Chris 80, 85, 90, 95F, 95
Dillon 80, 85, 90, 100, 110
Ebo 69, 75, 85, 95, 100
Makenzie 55, 65R, 65R, 55, 60
Cassandra 55, 65, 85, 90, 100
Tina  60, 65, 70, 75, 80F
Brianne 60, 70, 75, 85, 95

WOD 6/21

REST

Whenever you’re scared of something, don’t let that define you. We all feel it, but step up. –Vince Vaughn 

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Planks races!!!