12.22.2013

W.O.D.12.23.13

 Welcome to David and Christine from DC!
 Erika on the GHD
Fayth smiles for her picture!

4 Rounds for time of:
500 Meter Row
20 GHD Sit-ups
20 Hip Extensions 

Today we will run a regular schedule of classes, tomorrow, Tuesday, December, 24th we will run the following classes:
6:00 AM
7:00 AM
9:30 AM
10:30 AM - BBC-  and Structured Strength class
12:00 PM
Get ready for the 12 days of Christmas tomorrow, this can be done as an individual WOD or as a team!

Quote:
"If the only tool you have is a hammer, you tend to see every problem as a nail."
-Abraham Maslow

6 comments:

Mike T. said...

6am -
Megs 17:37 Rx
KT 16:23 Rx
Mike S. 21:34 scale
Rachel 21:52 Scale
Kathleen 21:14 Baby Scale

Great Intensity this morning girls and Mike S.!!!! Embrace the GHD, you bathing suit will thank you.

Aimee Lyons said...

7:00AM
Big D 21:49Rx
Kim G 17:35 scale
Becca 21:25 scale
Brian 15:21 1/2 reps
St Nick 21:06 sc 15

9:30BAC!!
Wax 18:13 scale
Erika 17:33 Rx
Ronnie 19:57 scale
Fayth 21:56 scale
Barb 17:09 scale
Brittany 19:06 scale
Dave (DC) 20:42 Rx
Christine 20:33 scale
Brian 19:52 scale
Jess S 18:39 scale
Steph C 20:42 scale
Diane 21:31 scale
Gigi 19:08 scale
Sharon 21:24 Rx

sharon said...

Sharon - scale

Aimee Lyons said...

3:30
Alison :)
Tom 18:48 Rx
Jenna 19:43 scale (welcome-first class)
Justin 20:44 scale
Arieanne 21:14 scale (spelled it right!!)
Taryn 21:10 scale
Joe G 20:20 scale
Lauren G 20:08 scale
Nicole 17:37 Rx

4:30PM
John M 18:00Scale
Travis 15:47 scale
Olan 19:33 scale
Patrick 15:49 Rx
Manisha 20:13 (welcome back!)
Mike L 18:04 scale (first class)
Roman 15:23 Rx

great effort all around, welcome to Jenna and Mike who took their first classes and also to Melissa who was in the 5:30!

Tim McCann said...

5:30 Mobility

John M
Tom C
Olan
Mike
Paul S

Classes are getting bigger, the regular attendees are getting better! Make this class a MUST for the new year if you have not already. Thank you Coach Paul for dropping in!

Keith B said...

5:30

Miranda 18:40 banded gm
Shawna 19:50 sc
Melissa 19:54 rx
Jessie 19:35 rx

6:30

Matt b 19:26 he rom
Conn 17:37 rx
Borden 18:56 sc
Pablo 21:00 sc