NEW CLASS TIMES

Starting September 1st the class schedule will be as follows...

Monday-6am,10am,4pm,5:15pm,6:15pm
Tuesday-6am,10am,4pm,5:15pm,6:15pm
Wednesday-6am,10am,4pm,5:15pm,6:15pm
Thursday-6am,10am,4pm,5:15pm,6:15pm
Friday-6am,10am
Saturday-8am
Sunday-1pm

Classes start promptly at designated times.
With the introduction of the 5:15 class there will no longer be an open gym time at 5pm. We are excited to be able to offer another class time and hope this will accomodate everybody's needs. Be looking for other specialty classes coming soon!

9-1-10

50-40-30-20-10
Sit-ups
Wallball 20/13

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8-31-10

This WOD completes the August "GIRL" challenge! Congrats to everyone who attempted or completed them! Those are all tough on their own, let alone coupling and I know some peolpe even tripled wod's per day to complete...you have my respect!

HELEN
3 rounds
400m run
21 Kettlebell swings 55/35
12 Pullups

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8-30-10

Shoulder Press
1-1-1-1-1-1-1

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8-29-10

Tabata Random

8 intervals of 20 seconds of work followed by 10 seconds of rest for the following movements

Pushups
Deadlift 225/185

then 4 minutes max reps Pullups starting 10 seconds after the last 20 second interval

8-28-10

For time

2 rounds
25 Front Squat 115/85
50 Kettlebell Swings 55/35
then
5 rounds
10 Wallball 20/13
20 Situps
then
2 rounds
25 Front Squat 115/85
50 Kettlebell Swings 55/35

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8-27-10

3 rounds
500m row
Rest 3 minutes between efforts

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8-26-10

Split Jerk
1-1-1-1-1-1-1

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8-25-10

3 rounds
800m run
50 Situps
50 Squats

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8-24-10

25 Thrusters 95/65
400m run
25 SDHP 95/65
400m run
25 Squat Cleans 95/65
400m run

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8-23-10

For time...
Row 1000m
10 Tire Flips
20 Deadlift 275/185
30 Wallball 20/13
40 Pushups
50 Double-Unders

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8-22-10

30-25-20-15-10 reps of
Burpees
Toes-to-Bar
Box Jumps 24/20"

8-21-10

Elizabeth
21-15-9
Clean 135#
Ring Dips

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8-20-10

OHS
1-10-1-20-1-30

Add weight used for all 6 lifts and post to comments

8-18-10

Back Squat
3-3-3-3-3

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8-17-10

3 rounds for time
25 push Press 95/65
400m run

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8-17-10

3 rounds
30 Wallball 20/13
30 Squat Snatches 75/45 (bar must drop below knee or touch the ground for start position)

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8-16-10

MARY
AMRAP IN 20 of
5 HSPU
10 Pistols(alternating legs)
15 Pullups

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Due to the growth of our evening classes, we are anticipating a 2nd class to start soon. Give us your thoughts on what times would best accomodate everyone's needs.
Options are 5-6pm,6-7pm...or 5:30-6:30pm,6:30-7:30pm. Post suggestions to comments as well. Thank you to everyone who makes this possible.

8-15-10

Crossfit Total
1 rep Shoulder Press
1 rep Back Squat
1 rep Deadlift

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Deanna McNew,1 of SoMO's newest members crushing some pushups!

8-14-10

For a total number of reps, perform the following

1 minute max Double-Unders
2 minute max Pushups
3 minute max Pullups
2 minute max Kettlebell Swings
1 minute max Double-Unders

then 1 minute max reps...Deadlift 275/185

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8-13-10

AMRAP in 12 minutes of
7 Med-Ball Cleans
7 Burpees
14 Walking Lunge Steps

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Camping trip on "Jordan Island"

8-12-10

21-18-15-12-9-6-3 reps of
Front Squat 115/75
Barbell Burpee/Deadlift 115/75 :)

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8-11-10

GRACE
Clean & Jerk 135#
30 reps for time

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8-10-10

3 rounds for time
400m run
10 Pullups
20 Pushups
30 Situps
40 Squats

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8-9-10

Deadlift
1-1-1-1-1-1-1

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8-8-10

Jackie
1000m Row
50 Thrusters -45#
30 Pullups

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8-7-10

6 rounds for time
400m Run
25 Burpees

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8-6-10

Roy"

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups




Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

8-5-10

6 rounds for time

6 Squat Snatch 95/65
12 Clapping Pushups

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8-4-10

AMRAP in 20
10 Thrusters 65/45
10 Pullups

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The box has came a long way!

8-3-10

21-15-9
2-fer-1 Wallball 20/13
Burpee box jumps 24"/20"

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8-2-10

Overhead squat
1-1-1-1-1-1-1

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