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Thursday July 9, 2009

WOD

For Time

Use KB's or BB's / GO HEAVY!!!

21 Sumo DL/HP

21 Push Press

18 Sumo DL/HP

18 Push Press

15 Sumo DL/HP

15 Push Press

12 Sumo DL/HP

12 Push Press

9  Sumo DL/HP

9  Push Press

6  Sumo DL/HP

6  Push Press

3  Sumo DL/HP

3  Push Press

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Wednesday July 8, 2009

WOD

5 Rounds

25 KB Swings

20 KB Figure 8's

15 KB Slashers & Halos

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Tuesday July 7, 2009

WOD

MetCon

400 Meter Run

40 Snatches

400 Meter Run

30 Snatches

400 Meter Run

20 Snatches

400 Meter Run

10 Snatches

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Monday July 6, 2009

WOD

3 Rounds for Time

30 Sledgehammers on Tire

20 Weighted Step-Ups on Tire (w/KB's or DB's)

15 Vertical Bar Pushouts (5C/5R/5L)

100yd Bear Hug Walk w/ Keg

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Sunday July 5, 2009

Rest Day!!!

Enjoy your day with family & friends. Celebrate AMERICA & our independence & freedom that we enjoy each day!

Saturday July 4, 2009

HAPPY BIRTHDAY AMERICA! 233 YEARS YOUNG!

4th of July Flag

"This nation will remain the land of the free only so long as it is the home of the brave". ~ Elmer Davis

"May the sun in his course visit no land more free, more happy, more lovely, than this our own country". ~ Daniel Webster

In Rememberence 

"And I'm proud to be an American,

Where at least I know I'm free.

And I won't forget the men who died,

who gave that right to me". ~ Lee Greenwood

Fourth of July1

 

 

 

Friday July 3, 2009

WE WILL BE CLOSED TOMORROW FOR THE 4TH OF JULY! COME ON OUT & JOIN US FOR "THE TEA PARTY" @ THE DUCK POND IN TEMECULA (RANCHO CALIFORNIA RD & YNEZ) 11AM - 2PM!

WOD

3 Rounds

Sumo DL/HP (1 min on / 1 min off)

C & J (1 min on / 1 min off)

Then...For Time

1 Mile Run

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Thursday July 2, 2009

WOD

Reps of 5-5-5-5-5

Deadlifts - GO HEAVY!

Then...

4 Rounds of

20 KB Halos & Slashers

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Wednesday July 1, 2009

WOD

3 Rounds of

1 Min Jump Rope

1 Min Hang Clean

1 Min Jump Rope

1 MIn Power Snatch

1 Min Jump Rope

1 Min Back Squats

1 Min Jump Rope

1 Min Push Press

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Tuesday June 30, 2009

WOD

Warm-Up 3 Rounds / Reps of: 10/20/30

Alt. DB Punches

ALt. DB Upper Cuts

Then...

Tabata Sit-Ups: 4 Intervals - 20 secs work / 10 secs rest

30 Ring Rows / 30 KB Swings

Tabata Sit-Ups: 4 Intervals - 20 secs work / 10 secs rest

20 Ring Rows / 20 KB Swings

Tabata Sit-Ups: 4 Intervals - 20 secs work / 10 secs rest

10 Ring Rows / 10 KB Swings

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