June 29th, 2010 
John There are still more changes on the horizon for us. One of the most notable to you has probably been the addition of a couple of new coaches. We are also making some major changes as to how we bring newbies into our program. These changes will not effect current clients or their memberships. Come to class ready to learn, actively be engaged and aware of what you are practicing and keep working at eliminating your weaknesses.
STRENGTH/SKILL WOD
Back Squat 5×5
WOD
50 Slam Balls
50 Burpees
50 Situps
50 Hollow Rocks
50 Jumping Lunges
For Time. Break it up, any order you choose.
| Susan | 18:48 | Shannon | 14:34 | Justin G. | 11:33 | ||
| Lori | 18:36 | Silvia | 14:17 | Amy | 11:31 | ||
| Grant | 18:23 | Danny S. | 14:05 | Micheal A. | 11:30 | ||
| Jacque | 18:19 | David Ke. | 13:37 | Greg S. | 11:16 | ||
| Jean | 17:36 | Ami | 13:31 | Sara | 11:09 | ||
| R.C. | 16:41 | Lee | 13:22 | Elisha | 11:05 | ||
| Carla | 16:34 | Brit | 13:20 | yogi | 10:44 | ||
| Megan D. | 16:04 | Alissa | 13:08 | Steven T. | 10:43 | ||
| Julie | 16:00 | Tim L. | 12:57 | Carlos F. | 10:43 | ||
| Clint | 15:44 | Steph | 12:56 | Christin | 10:36 | ||
| Mike La. | 15:43 | Bri | 12:55 | Michele | 10:11 | ||
| Bryan | 15:37 | Hayden | 12:30 | Amber | 10:09 | ||
| Mireille | 15:10 | Caitlin | 12:22 | Melanie | 9:36 | ||
| Rose | 14:42 | Mindy | 12:20 | Charles | 9:26 | ||
| Leann | 14:41 | Jimmy | 12:18 | Bowie | 9:17 | ||
| Bart | 14:40 | Chad | 12:00 | George | 8:59 | ||
| Jesse | 14:38 | Elisabeth | 11:50 | David U. | 8:59 | ||
| Mike K. | 14:36 | Jarrod | 11:49 | Greg K. | 8:35 | ||
| Jason W. | 11:38 |
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This workout was a rough one for me but apparently not as much for many of you! — which is just a reminder to never ever take this much time off from the gym and a healthy lifestyle (think I counted almost 3 months!). I’ve definitely undone at least 6 months of work in the gym in the last 3 months of break! Anyhow, thank you again to those friendly encouraging faces! (And, yes, Justin – I did make it home ok and am drinking plenty of water today.)
Who is Bowie?
Good to have you back Jacque, glad you are feeling better.
I’m not sure but I’ve heard the quote “Don’t be a Bowie”
July 6, 2010 – sub 15lb DB thrusters for slam ball… 16:12
Scheme: 20, 15, 15
Damn those burpees and hollow rocks