New members Tai and BZ go head to head in our rowing relay! 
New member Erin working on deadlifts utilizing a kettlebell.
Telly working on rowing in his new bathing suit, back when he had hair. (Sorry Steve, Brett forced me to write that!)
What a great turn out we had on Wednesday! A total of fifteen people throughout the day, nine representing the evening class alone! Booyah! There are some amazing gains in strength, flexibility and endurance which come from your hard work and dedication. You all should be proud, I know we ARE very proud of each one of you.
WOD: In teams of 2, complete the following:
4 rounds:
500m row (person 1)
500m row (person 2)
OR
Relay Race (depending on the amount of people) to complete a certain distance. A total of 2,000/person on your team. You divide up the distance equally amongst team members. You may strategize on the distance that each competitor must complete, however, everyone must row the same distance.
Post team and time to comments.
We all got together for a little Labor Day fun to have a new challenge on the obstacle course. The workout consisted of tire flips, sled drags, running, serpentine, box jumps, pull ups, dips, and over unders....... TIMES 3!!!! Then to top it off, we played with the slosh pipes! Apologies to the morning crew that didn't get the message of the WOD. We missed you and would have loved to have you there. Talk to Brett on that matter! Maybe he owes .... let's say 50 burpees as a penalty. :)
Becky, Gary, and Mya work through the slosh pipe walk.
Tai drives as he pushes through the sled drags. WELCOME, we are so glad to have you!
Kristen and Mike work through their tire flips. Notice Kristen's lower back.... solid and flat! Also, Mike uses his body to get the momentum going to finish the flip. PERFECT!
Becky working midline stabilization with the overhead squats using the slosh pipe!
Mike getting air on the box jumps. Have you seen this boy jump before????!!!!!! WOW!
Becky gets in her pull ups as Irene works through modified bar dips.
The morning crew working on increasing functional movements. You may be surprised at how "functional" moving a tire might be. Some of you may think that this is something you may never do, however, that tire could be anything. For example: a bag of dog food, a child, a hose, a fellow officer, etc. The list goes on and on. To learn how to properly lift large and heavy loads quickly and for a given distance can prevent injury, save lifes, and keep us mobile. As Mark Rippetoe once said, "Strong people are harder to kill and generally more useful." (Yes, he has a warped sense of humor but he speaks the truth.)
