April 17th, 2009


                                                             Boston Marathon 2008
We are off to Boston once again to run the 2009 edition of the Marathon!
We will be back on Wednesday. Check it out at www.baa.org
 Lance & Joanne

Rest Day

April 15th, 2009


The Chief …[wmv][mov]

Today’s WOD

“The Chief”

Complete as many rounds as possible in 3 minutes

3 Power Cleans ( 135 lbs boys, 85 lbs girls)

6 push-ups

9 squats

Rest 1 minute. Repeat for a total of 5 rounds

April 14th, 2009


Today’s WOD


Box Jumps (24″ boys, 20″ girls)

Thrusters ( 75lbs boys, 55lbs girls)

400m run

Knees to Elbows

Dumbell  Pushup with Row

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April 13th, 2009


Rest Day

“There is NO better fitness program for fire fighters or law enforcement.”

– Mike Bender, 10 time winner of the “Toughest Cop Alive” competition

April 12th, 2009


                                                                    Flying Burpee’s

G.I. Jane (Greg Amundson)…[wmv][mov]
Today’s WOD

“G.I. Jane”

100 Burpee Pull-ups

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