This is not goodbye

The Final WOD~ "Filthy Fifty"

We wanted to take a moment to thank everyone for allowing us to become a part of your life. We feel so blessed to have had this tremendous opportunity for so long. It is sad to have this chapter come to an end, because you are all family to us. Although the evening classes at our house are coming to an end, this is NOT good bye. We will still be volunteering our time and working with the community as we train at the local police and fire department.  We hope you join us.  Please know, you will always be a part of our family.  Plus, we can't let the weekend lake WODs or Hooverball simply be forgotten. So be ready.... as we enter a new chapter together!

WOD~ "Filthy 50" OR "Dirty 30"

50/30 reps of

Box Jumps

Jumping Pull ups

KB swings

lunges

K2E

PP

Back Extension

WB

Burpee

DU

It's Gotta Be the Shoes! :)

Nick pulls a 400lb deadlift and joins BZ in the 400 Club! It must be the shoes!!!!
Way to go Nick!

WOD~ "Dirty 30" (This is the little sister of the Filthy Fifty)

30 Box jumps
30 Jumping pull ups
30 KB swings (55/35#)
30 Walking lunges
30 KTE
30 Push press 45/35#
30 Back extensions
30 Wall balls (20-14#)
30 Burpees
30 Double unders

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FILTHY BIRTHDAYS!

WOD~"Guess Dina's Age"

38 Box jump, 24 inch box
38 Jumping pull-ups
38 Kettlebell swings, 1 pood
38 Walking Lunge steps
38 Knees to elbows
38 Push press, 45 pounds
38 Back extensions
38 Wall ball shots, 20 pound ball
38 Burpees
38 Double unders

Post wod with time to comments.

A WOD we all love to hate!

WOD~
Filthy 50 or Dirty 30 (30 reps of each movement instead of 50).... Pick your poison!
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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Happy Valentine's Day!

Reminder! No class tomorrow night.

MISSING! Has anyone seen this man????? If so, drag his butt back to the AM class. He comes to the name of Telly when he is called.

WOD~ Your choice.....
"Dirty 30" which entails 30 reps of each movement below

OR

"Filthy 50" which entails 50 reps of each movement below

Box Jump

Jumping Pull Up

KB SwingWalking Lunges

Knees To Elbows

Push Press 45/33#

Back Extension

Wall Ball

Burpee

Double Unders

Post times and poison of choice to comments. Compare to 11/20/09.