November 2010

Come join the fun this Saturday for a team WOD ATTENTION: ALL OF OUR dotFIT PRODUCTS THIS WEEK WILL BE SOLD AT 50% OFF!!!! Do not forget about the 6 minute Cindy challenge, You have until the 1st of December to finish it. 6 minutes of AMRAP 5 pull ups10 push ups 15 squats WOD […]

FRANK WE ARE OUT OF WATER AND CUPS!!!! MAX EFFORT Back Squat 3×3 WOD AMRAP in 12 minutes 12 power snatches 65/45lb12 push ups (Sorry Kyle) Post loads and times to comments

9am TEAM WOD!!!!!!! 9am TEAM WOD!!!!!!! 9am TEAM WOD!!!!!!! 9am TEAM WOD!!!!!!!

HOLIDAY HOURS: WEDNESDAY THERE WILL NOT BE A 6pm CLASS THURSDAY THERE WILL BE NO CLASSES,On FRIDAY there will only be a 1pm, 2pm, 3pm and 4pm class. For time complete the following:run 800m30 115/85lb thrusters30 Kettlebell swings 70/55lbrun 800m30 wall balls 20/16lb30 Sumo deadlift high pull 115/85lbrun 800m Post times to comments…. ……..

HOLIDAY HOURS: WEDNESDAY THERE WILL NOT BE A 6pm CLASS THURSDAY THERE WILL BE NO CLASSESFRIDAY there will only be a 1pm, 2pm, 3pm and 4pm class. This week ATI Fitness center is having a SALE on all dotFIT products 50% off! MAX EFFORTShoulder press 3×5 WOD 5 rounds for time 135/95lb squat clean 9

HOLIDAY HOURS: WEDNESDAY THERE WILL NOT BE A 6pm CLASS THURSDAY THERE WILL BE NO CLASSES and FRIDAY there will only be a 1pm, 2pm, 3pm and 4pm class. This week ATI Fitness center is having a SALE on all dotFIT products 50% off! MAX EFFORT Deadlift 3×5 WOD5 rounds for time of 5 deadlifts

HOLIDAY HOURS: WEDNESDAY THERE WILL NOT BE A 6pm CLASS THURSDAY THERE WILL BE NO CLASSESFRIDAY there will only be a 1pm, 2pm, 3pm and 4pm class. Group warm up Max EffortBack Squat 3×5 WOD ‘Helen’3 rounds for time of run 400m 21 kettlebell swings 55/35lb12 pull ups Post loads and times to comments

WATCH THIS Then go here ‘Hi-Tec’ Then watch this: MAX EFFORT 1 mile run WODfor time 50-30-20 Wall Balls 20/1621-15-9 Sumo deadlift high pull 95/65 Post run times and WOD times to comments ……..

MAX EFFORTFront Squat 1rm-or-If you missed a max effort this week now you can make it up. WOD2 rounds for time of21 kettlebell swings21 burpeesthen 2 rounds21 push press 21 lunges Post loads and times to comments

This photo is from 217 miles above Earth shot from the international space station. It is a photo of North Africa, Alexandria, Cairo and the Nile river. You can obviously see the populated areas and see where the non populated areas are. Awesome photo… post thoughts to comments….. Skill DevelopmentPower cleanHang power cleantall clean squat