HAVE A MERRY CHRISTMAS CFO!!!

CHRISTMAS HOURS

Thursday Christmas Eve- CLOSED

Friday Christmas- CLOSED

Saturday-CLOSED

-Return to normal hours Monday Dec.28th-

*New Years hours will be posted later in the week

AMRAP!!

Warm-up:
5 Burpees
15x situps
15x pull ups
x3

AMRAP in 10 min
10x SDHP
10x Ball Cleans

REST 3 min

AMRAP in 10 min
10x Box Jump
10x Push ups
10x Dips

SATURDAY 12/19/09

Warm-Up:
5 Burpees
15 Situps
15 Pull ups
x3

WOD "Singled Out":
500m Row or 800m Run
--------------------------
25x (L) leg Pistol
25x (R) leg Pistol
20x (L) arm KB swing
20x (R) arm KB swing
50x (L) single leg jump rope
50x (R) single leg jump rope
25x (L) arm DB snatch
25x (R) arm DB snatch
20x (L) single leg box jump
20x (R) single leg box jump
*or step up
50x (L) single leg jump rope
50x (R) single leg jump rope
15x Turkish get up (L)
15x Turkish get up (R)
-----------------------------
500m row or 800m run

RESULTS: Shannon 24:47, Gen 24:47, Julie 29:23, Scott 32:30, Tracy 35:45, Rob 31:48, Melissa 36:14

Friday 12/18/09

Warm-up:
30-20-10
Squats
Ring Rows
Sit ups
Pushups

WOD "Christine":
500m Row
12x BW Deadlift
21x Box Jumps
x3

RESULTS: Bek 17:39, Rob 19:52, Mike 16:15, John 15:03, Joel 13:16

SATURDAY 12/19/09 CLASS!!

This Saturday there will STILL be a 9AM class, but doors will open at 8AM for those needing to get into the gym earlier or to get an early warm-up.
We are sorry for the confusion with time changes, but CFO would like to support the South Bay Fire Dept. and the friends and family of Greg Thompson with their loss.
*Saturday at 2PM there will be a service in memory of Assit. Chief Greg Thompson at North Thurston High School.

KAREN

Warm-up:
10x Man Maker
10x Ring Pull ups
10x Sit ups
10x Back Ext
10x KB Swing
x2

WOD:
150 Wall Balls

RESULTS: Gen 5:52, Stacey 8:23, Shannon 7:08, Casey 13:41, Rob 6:45, Scott 8:10, Tracy 10:45, Jamie 6:44, Doug 7:20, Spencer 10:07, Sarah 8:20, Michele 10:16, George 7:25

Batan Death March

Warm-up:
500m Row
10x Squats (slow)
----------------
Stretch!!!

WOD:
Complete one large walking lap around gym (roughly 400m)
-every 20 steps is followed by 10 back squats

95#/135#

Everytime you drop the bar it's 10 burpees back at the gym

RESULTS:
Marisa-3, Darell-3, Vernon-3, Doug-3, Gen-2, Tammy-0, John-0, Julie-0, Jenna-0, Spencer-2, Crit-5, Mike-3, Joel-0, Mike-9, Tammy-3, Stacey-3

"Don't wish it was easier, wish you were better"- the athlete lab

Warm-up:
500m Row
30 KB Swing
30 Pushup
30 Toe to Bar
30 Doubleunders

WOD:
Hang Power Clean x5
OHS x10
Pushpress/Jerk x15
x4

RESULTS: Doug 9:23, Vernon 12:48, Darin 11:40, Casey 14:30, Shannon 8:10, John 15:56, Jamie no time, Stacy 15:03, Sarah 14:00, Tammy 10:05, Chris 12:01, Jaquie 8:57, Gen 12:22, Audrey 8:37, Tim 9:20

Monday 12/14/09

Tabata Rounds
20 sec. on 10 sec. off x8

Burpees
-1 min rest-
Bottom to bottom squats
-1 min rest-
Pushups
-1 min rest-
Situps
-1 min rest-
KB SDHP

Saturday 12/12/09

JAX WOD
We honor the victims of the Fort Hood shootings. Over 11 of the victims were members of the crossfit community.

Warm-up:
250m row
100 Jump Rope
20 Back Ext
20 Situps

WOD:
20 DL -> run 400m
20 KB Swings -> run 400m
20 OHS -> run 400m
20 Burpees -> run 400m
20 Pull Ups -> run 400m
20 Box Jumps -> run 400m
20 DB Squat Cleans -> run 400m

RESULTS:
Julie 27:02, Darin 20:30, Gen 27:30, Juan 28:29, Julia 34:07, Jenna 30:36, Bek 30:47, Stacey 37:42

Friday 12/11/09

Warm-up:
Row 400m
-------------
21-15-9
Light DB Thrusters
Sit Ups
Supermans
Pull Ups

WOD:
1) 2000m Row FOR TIME
-Rest 5min-
2) 35/53 150 KB Swing FOR TIME

RESULTS:
Meghan 1) 10:32 2) 11:48
Bek 1) 10:47 2) 9:24
Rob 1) 8:52 2) 9:48
Amy 1) 8:59 2) 8:11
Mike 1) 8:10 2) 8:39
John 1) 8:00 2) 8:39
Joel 1) 7:35 2) 7:30
Marisa 1) 8:52 2)8:40
Michele 1) 12:07 2) 4:45
Tim 1) 8:24 2) 11:00
Jenna 1) 8:27 2) 5:26

FREEZIN for a REASON partner WOD!

Warm-up:
500m Row
----------------
10x Air Squats
10x PVC Good Mornings
10x Push ups
10x Shldr Press
10x Back Squats
10x PVC OHS
10x PVC Hang Snatch

WOD:
800m Weighted Run (KB weight)
-At each of the 4 corners around the gym each team must stop to complete 10 pushups & 10 Squats
*Partner holding weight must complete 10 KB swings

Back at the gym after completing the run each team must perform 10 pull ups, 10 back squats and 10 push presses.
*partner holding weight must complete 10 KB swings
x3

Weight may never touch the ground, if it does the penalty is 10 Burpees

Wednesday 12/9/09

Warm Up:
500m Row
-------------
30 Push Up
30 Box Jump
30 Back Ext.
x3

WOD:
30 Back Squats
20 HSPU
30 Jumping Squat
20 Hollow Rocks
x3
-------------
Run 800m

Warm-Up:
250m Row- SPRINT
50x Lunges
40x Sit Ups
250m Row-SPRINT
30x Back Ext.
20x Pull Ups
10x Dips

WOD:
400m Run
50x Double Unders
50x DB Thrusters
25x Push Ups
x3

RESULTS:
Amy 35:48, Mike 38;44, Spencer 27:10, Crit 29:40, Chase 23:56, James 32:54, John 29:24, Jenna 41:57, Chris 44:15, Joel 21:40, Deb 40:10, Josh 37:06, Julia 37:41, Gen 26:05, Juan 31:48, Jaquie 29:35, Bryce 31:38, Tammy 25:15, Meg 33:05, Tammy 29:30, Mike 27:25, Jamie 27:09

Beautiful!

http://www.againfaster.com/articles/you-are-beautiful.html

Had to share this with CFO! you are always on my mind! Keep working HARD!

LPD Memorial WOD

A BIG THANKS TO EVERYONE WHO CAME AND THAT DONATED!!!

Warm-up:
300m Row
--------------------
30x Double Unders
30x Wall Balls
x3

WOD:
800m Run
23 Burpee Pull Ups (*Mark)
101 Box Jumps (*Tina)
400m Run Backwards
121 Push Ups (*Ronnie)
135 Situps (*Gregg)
800m Run
9 Ground to overhead (Number of kids left behind)

*Badge Number

AMRAP in 20 minutes!!!!

Warm-up:
500m Row
10x PVC pipe pass through
10x Lunges
10x Push ups
10x Sit ups

WOD:
5 Thrusters
7 Hang Cleans
10 SDHP

RESULTS:
Megan-7
Rob-8
Mike-5
Bek-8
Derrall-8
Marisa-8
Huw-7
Crit-9
James-6
Chase-11
Spencer-8
Mike-8
Joel-12
Juan-9
Gen-9
Darin-9
Timmers-8

21-15-9

Warm-up:
500m Row
21-15-9
Air Squats
KB Swings
Sit Ups
Superman

WOD:
21-15-9
KB/DB Squat Snatch (Left) Arm
"L" Pull Ups or "L" then Pull Ups
KB/DB Squat Snatch (Right) Arm

RESULTS:
Rob 24:24
Josh 24:59
Huw 19:34
Julia 20:37
Jamie 20:37
Darell 19:38
Shannon 15:22
Julie 16:29
Marisa 19:38
Casey 22:49

"Dirty Thirty"

Warm-up:
Row 500
30x Lunges
30x GHD Back Extension
30x Push Ups

WOD:
Run 400
30 KB Swings
30 Wall Balls
30 Box Jumps
30 KB SDHP
30 Jumping Pull ups
30 Med Ball Cleans
30 Weighted Situps
30 Burpees
Run 400m Backwards

RESULTS:
Daren 24:35
Marisa 25:44
Rob 22:39
Amy 22:55
Spencer 19:09
James 30:24
Julie 21:10
Jenna 23:55
Josh -completion
Sarah 22:28
Meg 23:29
Tammy 20:54
Jamie:18:19
Joel 13:59
Charlie 23:13
Juan 21:53
Tammy 22:16
Gen 19:53

The extra mile...

Mel doing the Warm-Up: 500m Row

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*Julia on her ball slams and Gen finishing up her push ups

WOD:

100 Air Squats

90 Double Unders

80 Push Ups

70 GHD Situps

60 Jumping Pull Ups

50 Thrusters (45/65)

40 GHD Back Ext

30 Box Jumps

20 Ball Slams

10 HSPU

"There are no traffic jams along the extra mile" -Roger Staubach

Abs:

1 min Hollow Rocks

1 min Plank
1 min Side Plank

x3

Run 800m x2 (1 mile)

RESULTS:

5 pm class-

Julia

Britt

Tammy

Shannon

Mike

Joel

6-7 pm

Darin 24:12

Gen 27:53

Timmer 33:02

Jamie 36:39

Mel 43:04

Stacey 46:01