Thanks to all of you who are signing up on line! It is accessible for all the trainers to see, and saves me a lot of time posting them for you.

This is now the season (finally) for sweating! Whether you are a person who sweats puddles or just gets damp, some of the equipment used needs to be wiped off. We have a bucket of antiseptic wipes just for this purpose. Anything that can be wiped off probably needs it. I’m not asking for you to clean the gym, just wipe down what you left marks on. If they are blood, sweat, tears or just chalk, the next person working out after you doesn’t want to see that. Sometimes it scares them off! Wrist bands that are wet, leave unrolled and hanging on the bench to dry. We want to see all of the marks you can make on the record board, not on the equipment. Thanks!


(all wods courtesy of

MONDAY 6-16-14

3 Rounds for time:

15 Calorie Row

10 Burpees – Jump over the rower after each Burpee


TUESDAY 6-17-14

AMRAP in 15 minutes:

2 Rope Climbs

20 Wall Ball Shots (20, 14)

200 meter Run



5 Rounds for time:

5 Handstand Push-ups

10 Pistols – alternating legs

15 Pull-ups

12 Deadlift (155, 105)

9 Hang Power Clean (155, 105)

6 Push Jerk (155, 105)


THURSDAY 6-19-14

3 Rounds for time:

50 Med Ball Cleans (20, 14)

800 meter Run


FRIDAY 6-20-14

Overhead Squat



SATURDAY 6-21-14

Open Gym from 8 to 10 am



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