WOD

10.16.14 WOD

October 16, 2014
Strength:Front Squat10x3 @ 80% of 1RM WOD:"Baseline"For time:500m Row 40 Squats 30 Sit-Ups 20 Push-Ups10 Pull-Ups

10.15.14 Open for Business WOD

October 15, 2014
Athletes, we are open for business!!! We would like to get everyone to save the date for our grand opening and grand opening party. Please RSVP, so that we have an accurate count. Lurong Athletes: We will be judging WOD 6 on Wednesday (1:30-7:30), Thursday (1:30- 6:30), and Friday (1:30 - 6:30) Lastly, we are closed this Saturday for an event. Coach Leo 10 Minutes of Mobility WOD: 10 Minute Bear Complex (go AHAP): Power Clean Front Squat P

10.10.14 Moving WOD

October 10, 2014
Athletes, just a reminder that we are closed this Friday. We will be moving equipment starting at 10am on Friday and on Saturday we will be moving stuff after the 8:30am WOD. We hope to see you all there!!!

10.9.14 WOD

October 9, 2014
Athletes, if any of you have access to a scissor lift and a fork lift please give me a call. (509) 8459796 We would love to borrow these to make our move easier. Thank you. Coach Leo Shoulder Press 10x3 Increase weight each set and go AHAP. WOD:10 Minute AMRAP of:10 Bulgarian Split Squats w/Kettlebell (R) 53/3510 Bulgarian Split Squats w/Kettlebell (L) 53/35100m Sprints 

10.8.14 WOD

October 8, 2014
Just a reminder, that we will be closed this coming Friday and Monday.15 Minute Ascending AMRAP of: Squat CleansMuscle Ups/Pull Ups/Jumping Pull UpsMovement Details - MenThe athlete will have 15 minutes to complete as many reps as possible. Each round the number of reps for each movement increases by 1 rep. Level III (3)1 Squat Clean at 185 lbs1 Muscle Up2 Squat Cleans at 185 lbs2 Muscle Ups3 Squat Cleans at 185 lbs3 Muscle Ups4 Squat Cleans

He made the first step!

January 10, 2014
[push h="20"]Working from home meant we could vary snack and coffee breaks, change our desks or view, goof off, drink on the job, even spend the day in pajamas, and often meet to gossip or share ideas. On the other hand, we bossed ourselves around, set impossible goals, and demanded longer hours than office jobs usually entail. It was the ultimate “flextime,” in that it depended on how flexible we felt each day, given deadlines, distractions,

Planning our trip

September 23, 2013
[gallery ids="7990,7988,7992"] [push h="20"]Working from home meant we could vary snack and coffee breaks, change our desks or view, goof off, drink on the job, even spend the day in pajamas, and often meet to gossip or share ideas. On the other hand, we bossed ourselves around, set impossible goals, and demanded longer hours than office jobs usually entail. It was the ultimate “flextime,” in that it depended on how flexible we felt each da

The Beauty of the Childhood

September 7, 2013
[push h="20"]Working from home meant we could vary snack and coffee breaks, change our desks or view, goof off, drink on the job, even spend the day in pajamas, and often meet to gossip or share ideas. On the other hand, we bossed ourselves around, set impossible goals, and demanded longer hours than office jobs usually entail. It was the ultimate “flextime,” in that it depended on how flexible we felt each day, given deadlines, distractions,

Our Beautiful Bridesmaids

September 6, 2013
[push h="20"]Working from home meant we could vary snack and coffee breaks, change our desks or view, goof off, drink on the job, even spend the day in pajamas, and often meet to gossip or share ideas. On the other hand, we bossed ourselves around, set impossible goals, and demanded longer hours than office jobs usually entail. It was the ultimate “flextime,” in that it depended on how flexible we felt each day, given deadlines, distractions,

Sweet Cakes

July 28, 2013
[gallery ids="7995,7996"] [push h="20"]Working from home meant we could vary snack and coffee breaks, change our desks or view, goof off, drink on the job, even spend the day in pajamas, and often meet to gossip or share ideas. On the other hand, we bossed ourselves around, set impossible goals, and demanded longer hours than office jobs usually entail. It was the ultimate “flextime,” in that it depended on how flexible we felt each day, giv

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