We have recently had problems with athletes not cleaning and putting their weights up promptly and it is becoming an issue for the next class coming in. Remember we are your coaches, not your personal trainer and we do not prepare your weights for your WOD nor do we clean up after you.  After your WOD, take a break to recover, but then clean and put your equipment up as soon as you can.

Secondly, some of you are not getting full range of motion on the movements and we will be very strict about this. We will now be no repping you if your range of motion is not to standard. We commonly see this on box jumps and not opening your hips at the top of the jump, on push press not locking out your arms, with your knees straight and your ears visible in front of your arms, full sit-ups (back vertical/able to touch your toes with both hands) and your chest not touching the ground or not locking arms out on your pushups. Again, we will be no repping you if you do not do it to standard. Please do make us do this as it makes us uncomfortable, is not fair to the other athletes as we cannot coach them because we are focusing on your range of motion and lastly you are just cheating yourself. If you want to do easy, sub-standard lifts there is always 24 hour fitness where no one will hold you accountable.

Third, classes start promptly at the scheduled times. Do not be late. If you are more than 10 minutes late you will have to wait for the next class. No exceptions!

“Jack” – Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.


AMRAP 20 minutes

10 Push Press 115 lbs
10 KB Swings 53/35
10 Box Jumps

  1. Victor 8 rounds + 10 reps rx’d
  2. Kryssy 9 55 push press/26 lb KB
  3. Jenifer 9 45/26 lbs
  4. Tammeka 10+10 45/18 lbs
  5. Anthony 8 rx’d
  6. Kevin 7+5 rx’d
  7. Steve 8+5 rx’d
  8. Joey 10 rx’d
  9. Lanae 9+23 rx’d
  10. Carly 10 55 lbs
  11. Drew 12 rx’d
  12. Teneric 7 rx’d
  13. Jose 7+15 rx’d
  14. Nicole 11+21 33/18
  15. Kristen 7+9 65 lbs
  16. Jody 7+28 rx’d
  17. Kelly 7+3 45/26 lbs
  18. Kayleigh 11 33/15 modified with situps
  19. Shawn M.8+2 rx’d
  20. Shawn F. 6+3 rx’d
  21. Tiffany 8 rx’d
  22. Jen 9 rx’d
  23. Jamie 8+6 65 lbs
  24. Jacob 6+10 73 lbs

Cool Down: 500 meter row for time

  1. Victor 2:06
  2. Kryssy 2:27
  3. Jenifer 2:00
  4. Temmeka 2:15
  5. Kevin 1:50
  6. Steve 1:56
  7. Joey 1:52
  8. Teneric 1:37
  9. Jose 1:48
  10. Kristen 1:58
  11. Kelly 2:33
  12. Kayleigh 2:29
  13. Shawn M. 1:33
  14. Tiffany 2:05
  15. Jen 2:00
  16. Shawn F. 1:42
  17. Jamie 2:25
  18. Jacob 1:50

Short video of the WOD TODAY: