WOD, November 19 2013

Workout of the Day

 We would like to give a special shout out to our other diet challenge winners….

Our honorable mention Wendy Gilcrest, had an awesome month. She lost 8 lbs, inches all over her body, and had some great workout times. And even thought she suffered a minor solder injury midway through the challenge, she still came and worked out every day. Great job Wendy!

Our 3rd place winner, Robert Gomez Had some fantastic workout results. Not only did he have an impressive weight loss. He drastically improved on his workouts, having the second best time differentials out of anybody. Congrats Rob!

Our 2nd place Winner, Jerry Dotty, has lost about 60 lbs in the last 6 months since eating paleo, But the most impressive part about this challenge was that even with his significant weight loss, He still managed to drop almost 5% body fat in 1 month and improve on all his workout times. Nice work Jerry!

Lastly, Congratulations again to our diet Challege winner, Amy Creeger!

Work Out of the Day

Muscle Up Practice


“10 Cubed”

For time:

1000m run

100 push press, 75/55lbs

10 muscle ups

Post time to beyond the whiteboard.

Also Congrats to our very own Courtney Lavoie who placed 3rd in the womens scaled division at the Apollo games! We are very proud of you Courtney and all your hard work!




For time:

25-20-15-10-5 reps of –

box jumps, 20″

kb swings, 53/35lbs

step up, 53/35lbs

-200m run between each round

Post time to beyond the whiteboard.

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