The next Nutrition Class is Thursday at 7pm – $20

Wilkes’ Weightlifting Olympic Lifting Seminar
November 1st
Spend a day with Coach Chris Wilkes and sons learning the Oly Lifts.
For more info and to register go to:

CrossFit WOD:
2 rounds for time…
10 sandbag half moons (30lbs-all)
10 ring dip
10 box jumps (20"-all)
10 pull up
20 deadlift (135-M / 95-F)
20 push press (95-M / 65-F)
20 squats
20 burpees
20 turkish get ups (24kg-M / 16kg-F)
Weightlifting WOD: Class at 1pm

0 thoughts on “Posted: 10/10/2009

  1. Em says:

    HAPPY BIRTHDAY COLLEEN!!! Hope you have an amazing day! Thank you for opening your home to all of us last night…had a great time. Sensei, thank you for the self defense class, very informative and helpful, really appreciate it (hope his nose is not broken ;| )

  2. Sensei says:

    HAPPY BIRTHDAY COLLEEN!!! Had so much fun last night!! Your house is awesome, Your Dogs are awesome,….the hair do's are a little funny…. I look forward to the next one and I hope your birth DAY is amazing for you!

  3. Rachel says:

    Happy birthday,Yolleen! Missed everyone last night. Sensei hope you can do another class sometime. Still want to learn how to kick some booty. have a great day everyone 🙂

  4. Meagan says:

    Happy Bday Colleen. Thank you for the invite last night. We had a blast! I hope you have an amazing birthday.

  5. ilario says:

    Happy birthday Colleen! Seeing you guys crush the WOD yesterday was so inspiring. Sensei, your duel with Caleb was epic! Great job. I saw enough guts and horsepower to motivate me for another week on the road.