Ok So we are PAID for and ready to go!
We need to be at the Mud Run no later than 8am to fill out our packets!
Yep its an early Saturday AM but hey it will be SO FUN!
So since many of you are NOT military and a few of us ARE...we will be CARPOOLING with those of us who have decals to get onto Ft. Lewis!
WE WILL MEET BEHIND ANYTIME FITNESS IN DuPONT! BE THERE NO LATER THAN 7:30 AM
BRING YOUR ID and
BRING A TOWEL AND A CHANGE OF CLOTHES!!!!!!
Alanna has just recently found out that she is going to visit family a day earlier than she had expected so she will NOT be participating! We are sad but have a GREAT time seeing your family!
Your shirts are DONE!!! A big thanks to Amy Brevor who took my ideas and made some GREAT artwork to go on these shirts!
So pull out your OLD shoes and lets GET DIRTY!!!!!
Friday, May 8, 2009
Thursday, May 7, 2009
The gym... ALWAYS a work in progress!
The entrance!
our new stickers!
the office! haha
The board of TERROR and the Concept II
Abs??? a lil cush for your tush and a place for your feet..
Pullup bar!
Another shot of 25ft of BAR
big ole TIRES!
boxes! 18" 22",24", 26", 33"
Back extensions
Wall ball targets
bells and balls
FINALLY a place to put our ropes and rings! can't wait!
need to TOBATA something?
How about some KETTLEBELLS!!!!
Tobata 20 sec work 10 sec rest for 8 rounds of
SWINGS
1 min rest
Clean N Press
1 min rest
Snatches
1 min rest
NOW....................................
do totals OF all 3 witha min rest inbetween!!!!! YIKES...can you say CORE???????
Swings C&P Snatch
Lori 84 49 73
Mike 65 40 69
Marisa 78 41 60
Scott 71 41 71
Casey 68 31 50
Ryan 72 34 56
John 80 55 87
Kristen 60 42 61
Audrey 64 49 70
Tracy 77 39 58
Stacey 69 42 63
Mel 67 46 68
Amy 60 37 45
Melissa 82 48 76
Shannon 90 56 59
Joe D 85 41 69
Ann 73 42 66
Mary 82 48 59
Huw 77 33 51
Julie 83 38 72
Tammy 77 36 59
Gen 69 28 63
Brit 74 40 66
Delia 79 37 49
Tobata 20 sec work 10 sec rest for 8 rounds of
SWINGS
1 min rest
Clean N Press
1 min rest
Snatches
1 min rest
NOW....................................
do totals OF all 3 witha min rest inbetween!!!!! YIKES...can you say CORE???????
Swings C&P Snatch
Lori 84 49 73
Mike 65 40 69
Marisa 78 41 60
Scott 71 41 71
Casey 68 31 50
Ryan 72 34 56
John 80 55 87
Kristen 60 42 61
Audrey 64 49 70
Tracy 77 39 58
Stacey 69 42 63
Mel 67 46 68
Amy 60 37 45
Melissa 82 48 76
Shannon 90 56 59
Joe D 85 41 69
Ann 73 42 66
Mary 82 48 59
Huw 77 33 51
Julie 83 38 72
Tammy 77 36 59
Gen 69 28 63
Brit 74 40 66
Delia 79 37 49
Wednesday, May 6, 2009
So many tire flips it made your head spin! Great team work on those tires!
And THIS is for RYAN....and here we have Genevieve so stron with her clean and Press she makes it look easy...while Mary works hard on gauntlet squats. My only 2 to show for a very sunny Friday!
Alanna's sadistic way of KICKING your ASS...literally this a WOD should be called WOD=WTF
you sure are "figuring" it out Alanna!
Tuesday, May 5, 2009
MUD RUN INFO!!!!!
Ok So we are PAID for and ready to go!
We need to be at the Mud Run no later than 8am to fill out our packets!
Yep its an early Saturday AM but hey it will be SO FUN!
So since many of you are NOT military and a few of us ARE...we will be CARPOOLING with those of us who have decals to get onto Ft. Lewis!
WE WILL MEET BEHIND ANYTIME FITNESS IN DuPONT! BE THERE NO LATER THAN 7:30 AM
BRING YOUR ID and
BRING A TOWEL AND A CHANGE OF CLOTHES!!!!!!
Alanna has just recently found out that she is going to visit family a day earlier than she had expected so she will NOT be participating! We are sad but have a GREAT time seeing your family!
I will have your shirts for you ALL next week. So pull out your OLD shoes and lets GET DIRTY!!!!!
We need to be at the Mud Run no later than 8am to fill out our packets!
Yep its an early Saturday AM but hey it will be SO FUN!
So since many of you are NOT military and a few of us ARE...we will be CARPOOLING with those of us who have decals to get onto Ft. Lewis!
WE WILL MEET BEHIND ANYTIME FITNESS IN DuPONT! BE THERE NO LATER THAN 7:30 AM
BRING YOUR ID and
BRING A TOWEL AND A CHANGE OF CLOTHES!!!!!!
Alanna has just recently found out that she is going to visit family a day earlier than she had expected so she will NOT be participating! We are sad but have a GREAT time seeing your family!
I will have your shirts for you ALL next week. So pull out your OLD shoes and lets GET DIRTY!!!!!
Monday, May 4, 2009
Updating...I promise!
Had a great weekend, which is why An update is needed!
Mud Run registration should be done by now! We are making our shirts Wednesday! Thanks Amy for ALL your help.
We have a couple new members! Kristen and Lori welcome to the "crazy" family at CFO! We all show up time and time again to get our "backs" handed to us and ENJOY every minute!
Had a good Monday WOD today!
Nasty Girls Variation
50 squats
21 pullups
21 dips
10 Snatches
X3
Gen 65. 21:05
Mary 45. :)
Cindy 45. 18:56
Shannon 65. 17:03
Tammy 65. 17:21
Casey 95. 25:15
Joe D 65/95. 20:31
Lori BAR 1st WOD! GREAT JOB! 20:35
Marisa 65. 20:26
Mike 95. 28:03
Ryan 75. 23:13
Abby 65. 15:40
Juan 55. 16:40
John 75. 15:20
Julie 45. 15:12
Mel 45. 14:33
Darin 75. 15:00
Huw 75. 19:16
Bek 45. 18:18
Amy 65. 19:22
Kyle 75. 13:43
Audrey 45. 15:06
Mud Run registration should be done by now! We are making our shirts Wednesday! Thanks Amy for ALL your help.
We have a couple new members! Kristen and Lori welcome to the "crazy" family at CFO! We all show up time and time again to get our "backs" handed to us and ENJOY every minute!
Had a good Monday WOD today!
Nasty Girls Variation
50 squats
21 pullups
21 dips
10 Snatches
X3
Gen 65. 21:05
Mary 45. :)
Cindy 45. 18:56
Shannon 65. 17:03
Tammy 65. 17:21
Casey 95. 25:15
Joe D 65/95. 20:31
Lori BAR 1st WOD! GREAT JOB! 20:35
Marisa 65. 20:26
Mike 95. 28:03
Ryan 75. 23:13
Abby 65. 15:40
Juan 55. 16:40
John 75. 15:20
Julie 45. 15:12
Mel 45. 14:33
Darin 75. 15:00
Huw 75. 19:16
Bek 45. 18:18
Amy 65. 19:22
Kyle 75. 13:43
Audrey 45. 15:06
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