Workout of the Day

WOD 5/25

Thank you to all that have served, happy Memorial Day.

Max Rounds in 20 Minutes
20 AbMat Sit-ups
20 Push-ups
200 M Run

Let every nation know, whether it wishes us well or ill, that we shall pay any price, bear any burden, meet any hardship, support any friend, oppose any foe to assure the survival and the success of liberty. –John F. Kennedy 

**Reminder** extended AM hours today (6:30-10:30 AM) No PM Classes

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AM Results
Laura 6 (Bench PU)
Megan C. 11 (Knee PU)
Lyzz 9 (Knee PU)
Bill  7 (100 M, 10 SU, 10 Bench PU)
Seth 9 Rx
Daniel 9 Rx
Tristy 9 (Knee PU)
Smeth  9 Rx
Aurelia 5 (Bench PU)
Stacey 9 Rx
Betsy 9 (Knee PU)
Melanie 9 (Knee PU)
Blake 8 Rx
Kim  4 (15 min, 15 SU, 15 PU)

in Workout of the Day 304 comments

WOD 5/24

REST

I am so busy doing nothing… that the idea of doing anything – which as you know, always leads to something – cuts into the nothing and then forces me to have to drop everything. –Jerry Seinfeld 

**Reminder** extended AM hours tomorrow (6:30-10:30 AM) No PM Classes

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in Workout of the Day 252 comments

WOD 5/23

Happy Memorial Day Weekend No Class Today!

100 Burpees for Time

All labor that uplifts humanity has dignity and importance and should be undertaken with painstaking excellence. –Martin Luther King, Jr

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Safe travels Sunny, it was great having you in the gym! See ya on the flipside!

in Workout of the Day 291 comments

WOD 5/22

3 Rounds
5 Deadlifts (305 lb, 215 lb)
15 Pull-ups
25 Double Unders

Emancipate yourself from mental slavery, none but ourselves can free our mind. –Bob Marley

**Holiday Hours**
Saturday: Closed
Sunday: Closed
Monday: 6:30 AM-10:30 AM

Boone and I have the DVD ordered, stay tuned for the CFA viewing party…

AM Results
Melanie 8:45 (115 lb, Jump)
Stephen 8:39 (205 lb, Jump, Tuck Jumps + Singles)
Jennie 6:53 (65 lb, Jump, Tuck Jumps + Singles)
Blake 7:59 (275 lb, Tuck Jumps + Singles)
Lyzz 6:04 (65 lb, Jump, Tuck Jumps + Singles)
Sunny 6:27 (85 lb, Tuck Jumps + Singles)
Daniel 8:23 (165 lb, Tuck Jumps + Singles)
B-WOD
Kim 3:41 (30 Squats, 500m Row)
in Workout of the Day 290 comments

WOD 5/21

High Hang Snatch
2-2-2-2-2-2

Life must be lived as play. –Plato

Paleo Kitchen

**Holiday Hours**
Saturday: Closed
Sunday: Closed
Monday: 6:30 AM-10:30 AM

Happy hour tonight @ Little Woodrows after the 6:30 PM class

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AM Results  
Jennie 25#, 35# ROM,  35# ROM, 35#, 35#
Blake 95#, 105#, 115#x1, 115# F, 95, 115#x1
Daniel 55#, 55#, 55#, 55#, 55#, 55#
Kristin 35#, 45#, 50#, 55#, 60#, 65# F
Lyzz 35#, 35#, 35#, 45#, 45#, 55#
PM Results  
Wes 135#, 145#, 155#, 175#, 185#, 200# F
Melanie 40#, 45#, 50#, 55#x1, 55#, 60#
Coy  45#, 50#, 60#, 60#, 65#, 75#
Megan C. 15#, 20#, 30#, 30#, 35#, 35#
Seth 55#, 65#, 65#, 75#, 85#, 90#
Keir 95#, 105#, 115#, 125#, 135#, 145#
Smeth 65#, 75#, 85#, 95#x1, 95#, 95#
Betsy 25#, 35#, 40#, 45#, 45#, 50#
Ashley 25#, 35#, 40#, 45#f, 45#, 50#x1
Tristy 65#, 70#, 75#, 80#x1, 80#f, 80
in Workout of the Day 305 comments

WOD 5/20

5 Rounds
10 Muscle Cleans  (95 lbs, 65 lbs)
10 Box Jumps
10 Pull-ups

Build up your weaknesses until they become your strong points.-Knute Rockne

Since its football theme day… The ultimate Paleo Linbacker

**Holiday Hours**
Saturday: Closed
Sunday: Closed
Monday: 6:30 AM-10:30 AM

Happy hour tomorrow night @ Little Woodrows after the 6:30 PM class

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AM Results
Keir 11:45 Rx+CTB
Laura 10:06 (15 lb, 12″, Jump x1.5)
Michael 10:02 (85 lb)
Stephen 10:32 (75 lb)
Sunny 10:41 (45 lb)
Jennie 9:06 (25 lb, Jump)
PM Results
Melanie 9:33 (50 lb, Jump)
Blake 11:21 Rx
Kristin 12:14 (55lb, White Band)
Boone 8:51 Rx+CTB
Bill 12:30 (35lb, 12″ Box, Ring Rows)
Sherman 13:59 Rx
Duncan 11:43 (65lb)
Tristy 8:44 (Jump)
Stacey 8:25 Rx
Smeth 9:33 (85lb)+CTB
Ashley 9:26 (45lb, 12″ Box, Jump)
Wes 10:05 Rx+115lb+CTB
Aurelia 11:30 (25lb, 12″ Box, Ring Rows)
B-WOD
Jake 3:33 (50 Squats, 500m Row)

in Workout of the Day 1,684 comments

WOD 5/19

3 Rounds
7 Press (95 lbs, 65 lbs)
7 Burpees
17 Air Squats

Optimism, unaccompanied by personal effort, is merely a state of mind, and not fruitful.
– Edward L. Curtis

**Announcement**- We will be closed this Saturday and will only be holding morning classes on Monday for Memorial Day weekend.

Articles will be back tomorrow.

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AM Results
Megan C. 5:24 (35 lb, Knee Burpees)
Laura 5:32 (35 lb, Knee Burpees)
Lyzz 4:37 (35 lb)
Stephen 4:53 Rx
Ryan 4:27 (85 lb)
Jennie 5:17 (35 lb)
PM Results
Coy 5:55 (65lb)
Blake 4:20 Rx
Kristin 6:39 Rx
Boone 3:35 Rx
Betsy 5:10 (55lb)
Melanie 6:40 (45lb)
Shane 7:32 (85lb)
Seth 3:16 Rx
Bill 6:26 (45lb, Knee Burpees)
Tristy 3:53 (45lb)
Stacey 3:42 Rx
Sherman 4:13 Rx
Anna 5:03 (35lb)
Aurelia 5:45 (25lb, Knee Burpees)
Megan T 5:34 (45lb, Knee Burpees)
Smeth 4:34 (85lb)
B-WOD
Julian 3:39 (50 squats, 500m Row)
in Workout of the Day 6 comments

WOD 5/18

5 Rounds
100 M Sprints
7 Thrusters (115 lb, 85 lb)
15 KB Swings (2.0 pood, 1.5 pood)

Be faithful in small things because it is in them that your strength lies. –Mother Teresa

AM Results  
Kristin 9:40 (45lb, 16K)
Linda 5:11 (100m Row, Step-ups, 10lb)
Megan 6:20 (35lb, 7x15lb)
Laura 8:17 (25lb, 15lb)
Blake 10:39 (95lb, 24K)
Sunny 8:36 (45lb, 12K)
Michael 12:07 (95lb, 16K)
Stephen 8:45 (75lb, 24K)
Jennie 9:51 (35lb, 12K)
PM Results  
Melanie 11:02 (55lb, 16K)
Boone 13:43 Rx
Tristy 9:53 (65lb, 12K)
Ryan 8:06 (65lb, 16K)
Seth 8:04 (65lb, 16K)
Bill 9:44 (15lb, 10lb)
Mark 10:40 (65lb, 16K)
Ashley 12:38 (55/45lb, 12K)
Betsy 8:41 (55lb, 16K)
Daniel 12:13 (95lb, 24K)
Aurelia 12:47 (15lb, 12K)
Mechelle 11:26 (15lb, 15lb)
in Workout of the Day 259 comments

WOD 5/17

REST

Rest when you’re weary. Refresh and renew yourself, your body, your mind, your spirit. Then get back to work. –Ralph Marston 

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in Workout of the Day 308 comments

WOD 5/16

“Tha Rob”

10 Rounds

20 Yard Farmers walk (35 lb, 20 lb)

4 Dumbell Thrusters (35 lb, 20 lb)

**Any time the dumbell is dropped the team must do 5 burpees, Teammates must do the thrusters at the same time.

One good thing about music, when it hits you, you feel no pain. –Bob Marley

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Its Rob’s big day! Congrats to you and Elisha, have fun tonight!

Team #1 3:25
Tristy Rx
Kristin 25lb Plate
Team #2 3:41
Keir Rx
Kara Rx
Team #3 4:12
Seth 45lb Plate
Daniel 45lb Plate
Blake Rx
Team #4 4:09
Meredith 5lb DBs
Toby 10lb DBs
Team #5 3:47
Megan 10lb DBs
Laura 10lb DBs
Team #6 3:47
Melanie Rx
Anna 10lb DBs
in Workout of the Day 279 comments