We had some fun this week!  We got in some great workouts before and after 4th of July.
I hope EVERYONE had a fabulous holiday!

Tuesday

400m run
25 KB swings                                Joesph-25:13
20 wall ballss                                Alanna-25:35
15 SDHP                                       Brian-30:43
10 pullups                              Thanks for coming out David and Bill.  Come back and keep working hard.
5 burpees

X3


Thursday- This was a fun group.  "Fun Bobbie" came out,  Hung over and tired but she worked hard and didn't quit!
WOD "jump around"

400m run
30 kb swings                            Brett- 19:00
10 box jumps                           Juanita- 17:54                                    
30 Ab Mat sit ups                      Dan- 17:54
10 Box jumps                           Bobbie- 23:00
30Thrusters                              Stacey- 21:33
10 Box jumps
30 Turkish situps
10 box jumps
30 wall balls
10 box jumps
400 m run


Saturday-  Congrats Alex!!!  She got 3rd place in her age group in the FtLewis Mud Run!  Girl you are a studdette and keep doin what your doin!

50 Waiter lunges
20 OHS                                                   Stacey- (35lbs ohs) 20:30
50 Pushups                                              Alanna (25lbs OHS) 19:21
20 Turkisha get ups                                  Alex (55lbs OHS) 17:03
50 KB swings                                            Brian- (45lbs OHS) 17:13
20 Clean N Press
50 Jumping pullups
20 Knee to elbows

"OUCH MY ASS"  think we have done a variation of this previously but there is just something about PISTOLS (single leg squats) that get my sadistic juices FLOWING!

WOD
50 Waiter Lunges 15+ lbs
40 KB swings 26+lbs
30 Pistols (15 each leg) assistance if needed!                           Joesph-21:52
20 Thrusters 35+lbs                                                               Stacey-28:04
10 Split Jumps                                                                        Terry- 31:30
400m run                                                                               Claudia-27:59
50 Split Jumps
40 Thrusters
30 Pistols
20KB swings
10 Waiter Lunges
400 m run

PICTURES COMING SOON!

OK so i have been a SLACKER...yes i know!  Back OFF!  I am on it now!
2 good workouts this week! 

Tuesday we did "HELEN" with a lil ABBY flavor!
3 ROUNDS for time
400 m Run                                                     Joesph-16:00
21 KB swings                                                   Brian- 20:18
12 Box Jump                                                   Stacey-19:38
8 Burpees                                                       Claudia-19:55

YES!!!!!  That IS Claudia on the box!  No more step for YOU my dear!  ROCKSTAR!

Getting a bigger kettlebell just for you Joesph!  Good Job!

Stacey you are doing FRIGGEN great!  looking the part too!

Brians first attempt at the 35lber and KILLED it!  Good Job!



So onto Saturdays workout!  We did a decent variation of Fight gone bad!  We sure have been hoping for a ConceptII but the gym has yet to pick on up so I looked at Jump Rope instead of rowing :(


Good Showing today!  Where the BOYS at?  Scared of the women...they should be!  We had a new gal check us out!  Thanks Kimberly for coming out, working hard and doing fantastic!

Good Showing today!  Where the BOYS at?  Scared of the women...they should be!  We had a new gal check us out!  Thanks Kimberly for coming out, working hard and doing fantastic!

!

Good Showing today!  Where the BOYS at?  Scared of the women...they should be!  We had a new gal check us out!  Thanks Kimberly for coming out, working hard and doing fantastic!

FIGHT GONE BAD

5 movements done for a minute each...moving from one to the next without stoping.  Done for 3 rounds with a minute break between each round.  Count your reps for score!

Jump Rope                                                                  Annie= 601
Wall Ball                                                                      Claudia=448
SumoDL HiPull                                                             Lanna=428
Box Jumps                                                                   Alex=674
Push Press                                                                   Kimberly=445


Work it Kimberly! 

Triple threat!   Alanna, Alex and Annie!

Bet that guy on the bench feels like a WUSS after his GRUELING set of bicep curls!

synchronized Wall Ball oh YEAH!

girls rockin  it!

I love the chaos and SWEAT!  AWESOME!!  oh and Claudia...you have ANOTHER shirt!  Thats incredible! :)

 

Ok what a great workout and thank you for Aparna for coming back and Michelle for trying it out! Juanita and Stacey you gals did GREAT!
Brett led the pack with the best time.  I do however have an issue!  Brett is new to CF!  This was his 3rd time....he has drank the koolaid and has realized the GREATNESS of CF! 
WHAT IN THE WORLD DO YOU HAVE AGAINST THE BOX??????
lol.  I had Box jumps on this workout.  Should not have but DID give an option outside the 18" box (aka GIRL box) and said they could use the 12" stage.  So what did Brett do???????  USED THE STAGE!!!!!  So since I said I would call him out...I am!

here is Brett!  A fit guy, that has been losing weight and FEELING GREAT!

Here is Brett's WIFE Juanita on top of the "girl box"!  She kills that BOX at 5 foot NOTHING!

AND here is Brett tackleing that 12" stage like a champ!!!!  Watch out you might not BE ABLE TO JUMP THAT HIGH!

Finally here is the 3-4 inch curb...that I have decided Brett should move down to...in order to KEEP his girlish figure!

Now Brett knows I have nothing but love for him and his beautiful wife...but no matter WHO you are!  OR how good you are doing you can ALWAYS do a little bit better and jump a lil bit higher!

nuff said!

 

So GOOD times this WEEK!  Alanna and Alex were my lone soliders on Tuesday but got a GREAT workout non the less and had a GREAT time!  You girls are bad asses and work so hard that I love every minute!

WOD

"Say What?"

400 M run at the beginning of EACH round! 
    21,15,9                                                                                Alex: 15:00
            KB Swings
            Wall Balls                                                                     Alanna: 15:27
            Push Press 


Saturday was TONS of fun!  Lots of energy!  Thanks for coming out Stacey from Olympia!!!!!!  You are a ROCKSTAR!
So I wanted to get the "team spirit" going and thought TEAM FRAN would be AWESOME!!!!

So how it worked was teams of 2!  Starting with 21 Thrusters, one teammate works those and then moves onto 21Pullups while the other teammate works Thrusters.  You can not move on to the next set until your teammate is finished.  Kinda like a relay!

So FRAN is 21,15,9 of Thrusters and Pullups.
I delegated the weight!!!!!!! and picked the TEAMS!!!!  I LOVE MY JOB!

Teams 

DynoDuo (Stacey and Alex)-8:49 55lbs Thrusters
TeamPuke(Alanna and Claudia)-8:49 45lbs Thrusters
NoMercy(Carla and Brian)-7:54 Brian 65lbs Thrusters and Carla 45lbs

Good Job TEAM NO MERCY!!!!  You guys did AMAZING!!!!!!