WOD

WOD, Boo! 2014

by randy on October 30, 2014

Sham

7 rounds for time of:
11 body-weight deadlifts
100-meter sprint

Our Classes Today Are At 9am, 10am,11am
Personal Training By Appointment 

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Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

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WOD Thursday, 10/30/2014

by randy on October 29, 2014

Ned

7 rounds for time of:
11 body-weight back squats
1,000-meter row

Our Classes Today Are At 6am, 9am, Noon, 4:30pm, 5:30pm, 6:30pm, 7:30 Foundations,
Personal Training By Appointment.

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Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised-explosive device that struck his vehicle. Schuldheiss is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.

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WOD Wednesday, 10/29/2014

by randy on October 28, 2014

Ride Your bike 8 miles in one direction with some intensity, drive and purpose.
Ride the same path back in less time.

 

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Sasha, 5 years old, earning money for a new skateboard.


Motown Solo” – CrossFit Journal [article] and [video]

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WOD Tuesday, 10/28/2014

October 27, 2014

Clean, 1 rep Bench press, 1 rep Overhead squat, 1 rep Clean is from the ground, power or squat. Our Classes Today Are At 6am, 7am, 9am, Noon, 4:30pm, 5:30pm, 6:30pm, 7:30 Foundations, 7:30 Mobility Personal Training By Appointment Jeremy Roberts. Visual cueing on the sumo deadlift high pull with E.C. Synkowski – [video]   […]

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WOD Monday, 10/27/2014

October 26, 2014

9-7-5 reps for time of: 225-lb. front squats Bar muscle-ups Our Classes today are: WOD: 6am, 7am, 9am, Noon, 4:30pm, 5:30pm, 6:30pm, 7:30pm (Foundations & Mobility) Personal Training By Appointment Enlarge image Peter Hameister. Dan Bailey Visits CrossFit HQ: Part 2 – [video] Share

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