PREV  579.5  NEXT   Most Recent Benchmark WOD was CROSSFIT TOTAL on Mar 28,2013 (56 days ago)
Kyla     May 30,2013
We will need some volunteers to help with the Duels event. If you are interested please shoot us or Rick an email. Thank you!


  Sunday, March 07, 2010
ryan l
Today Larry M., Brian F. and a group of firefighters from South Metro Fire Rescue will be racing up 1,311 stairs, 76 stories at the Columbia Center in Seattle!  Thier team raised $10,798.00 which all goes towards the Leukemia and Lymphoma Society.  We wish you all the best and can not wait to see your smoking times!!!

  

ryan l 3:55pm
Harve did you get a new rower?

Here we go results are in Larry had a time of 22:13.  2 minutes faster than last year; good job Larry! :)  

Brian F 14:26 Brian is currently 32nd overall.  Good job boys!

Kyla 9:44pm
Good work guys!!!


  Saturday, March 06, 2010
ryan l
Good job today all!  Scott H. and Zach were our winners, congrats!  Hope you all had a good time 8)

  
Weekend team wod 002
 (Reps)
Sledge hits
Tire flip
Tire jump
Farmer walk 125m 15#/20#
Partner sit-ups
2 minute rest

This will run much like Fight Gone Bad.  Each team will work for 2 minutes at each station for reps.  Only one member can be working at one time *except on the Partner situps.  Team with total number of reps in two rounds is the winner!
Chosen as WOD:   Sat,Aug 14,2010
Kyla 8:34am
Great job pushing form over weight yesterday.  It is hard to keep focused when you want to go up in weight but you all did great perfecting the details of the Overhead Squat.  This will help you weight come along too.  Liz, So proud of you for overcoming your fear and walking into that handstand 3 times!!!

Scott H 4:57pm
As always, a fantastic morning. A great WOD, and awesome participation!! It was nice to get outside too, I can't wait for summer!

Lea 7:11pm
That looks fun...I'm sad I missed it  :(

ryan l 10:09pm
Everyone say a prayer for Larry tomorrow morning he will be heading up 788 feet and 76 stories with 50 plus pounds of fire gear breathing from SCBA.  Larry has been working his butt off to make sure he hits a Personal Best Time..  Good luck Larry!  Brian Favero who most of you know will also be making this trip, I know he will tear it up also..

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