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Posts by ssedgwick


Featured Athlete – Shirley Spycher


The Spycher Family

The Spycher Family

Shirley Spycher

When did you join CrossFit ParaBellum?

November 2013

Favorite WOD?

I like any WOD that has “1  minute @ each station” in it.  Since I normally modify the weight on most movements, that WOD gives me the opportunity to work on a movement at the prescribed weight without having to do a set number of reps.  So, whether it is 1 rep or 20 reps in that minute, I feel accomplished!

Least favorite WOD?

Oh “KAREN”  how I don’t like you.  150 wall balls…….do I need to say any more!

shirley5Favorite lift?

I feel strong when I do that lift.  My first recorded deadlift weight was on 11/18/13 and it was 63 pds.  I have now worked my way up to a 3 rep max weight of 143 pds.  I love watching and recording the progress that I have made over the last three years.

Least favorite lift?

Shoulder Press
I hate not being able to use my legs, that’s where all my strength is!

Tell us a little bit about yourself (family, job, sports, military, interests, etc.).

I am a wife of 26 years, mom of two kids, and a first time grandmother to a beautiful baby girl!  My husband and I love traveling and have had many adventures around the world.  I would rather be outside then inside…..from gardening to hiking and everything in between.  I have a love/hate relationship with running.  I finished my first (and only) 26.2 marathon in February of this year and have ran several 1/2 marathons.  But the most important thing to me above all else is my relationship with Jesus Christ!

What were you doing before CrossFit?shirley4

I have always been “active”, from traditional gym settings to outdoor activities.

What were your thoughts after your first CrossFit workout?

WOW!  That was hard!  But, I enjoyed the challenge!

What were your goals when joining CrossFit?

In 2007 I became very, very sick.  After many tests the Doctor  found the cause of my illness and it was because of a little mosquito, I had contracted    West Nile Virus.  During that time, I was unable to really do much of anything for almost a year.  I gained weight, lost the little muscle I had and was miserable.  When I started to feel better, I was determined to lose the weight, get back to being outdoors and doing daily exercise.  That is when I started to get into running.  In 2013 I knew that I needed to incorporate strength training to feel stronger all over.

shirley3Have you achieved any of those goals?

Yes I have!  Not only do I see some muscle definition, I feel stronger and better than ever.  My running times got better also!

Has CrossFit affected your life outside the gym?

Without a doubt.  Not only has it improved my health through exercise, it also makes me think about what I eat.

What achievement are you most proud of inside the gym?

The first time I did a WOD Rx’d.  That was so exciting for me!  I thought I would have to write “modified” in my book forever!

Do you have any other special memories/ achievements during your time here?

The first time I made it to the top of the rope.  That was a biggie for me, I am extremely afraid of heights.

What advice would you give to a newbie just joining CrossFit ParaBellum?

Go everyday and do your best.  Don’t compare yourself with others!  About the first six months after I joined Crossfit, I would have “butterflies” in my stomach when I pulled into the parking lot.  I was hard on myself because I couldn’t do the weight that everyone else was doing.  The day that I realized that it is OK to just do what I can do, the butterflies went away and gradually the weight on my barbell started to go up.  I love what another Featured Athlete said  “It never gets easier, you just get better”.

What is your favorite thing about CrossFit ParaBellum?

Hands down the people that come to this box!  I have met some of the kindest and most helpful people here.  Scott and Renee have done a great job in creating a “family” atmosphere.  Speaking of Scott and Renee……they are just great!  Their knowledge, encouragement and belief in you to accomplish your goal (no matter how little or big it is) is something I have never experienced at any other gyms.  I couldn’t imagine going anywhere else!

Casey February_April_May 2016

Featured Athlete – Casey Barton

When did you join Crossfit Parabellum?

Casey February_April_May 2016

Casey in February, April, and May 2016

My first class was January 11, 2016.

Favorite WOD?

Filthy Fifty. 

Two days before this came up as our WOD I was looking through common WODs, and saw this one. I thought – Dude, I’ll never be able to do that. Then it came up. Admittedly, I didn’t make it through the whole thing…but I made it through the wall balls, and started the burpees. That was two months into Crossfit, and I walked away thinking: Two days ago I thought it was impossible for me to get that far.

That WOD made be believe I could do things I didn’t think were possible for me. I felt better after that than I had in years.

Next time I’ll finish. I can’t wait.

Least Favorite WOD?

It was like my 3rd CF Lite class. It wasn’t a named WOD, but it was:

20 rounds

5 WP Burpees

5 Medicine Ball Squat Jumps

5 DB Snatches each arm

10 second 1 Arm Handstand Hold (yeah right…)

I finished 9 rounds, texted my buddy: “I feel like I’m going to die.” He replied “That’s not a great recovery strategy.”

Starting Crossfit is awesome. And it is painful!

Favorite Lift?

Deadlift and Snatch.

Deadlift helps me believe that I’m actually strong – stronger than I thought I was or could be. From the beginning Deadlift has been a huge motivator. I’ve never lifted weights before, and I really didn’t think I could move a lot of weight. It has been exciting for me to progress here. I started with reps @ 235# on February 11. I just hit my 1 RM @ 345# on May 13.

I think Snatch is fun because for some insane reason I get to move a bunch of weight from the ground to over my head in one movement. How cool is that? Never thought I’d be able to do that. Started at 95#. Just moved to 1RM of 145 in May. Super fun to progress.

I know I’m not moving the most weight in the box. But it hasn’t mattered to me. And nobody cares about that stuff. That’s one reason I love this place so much: All support, no judgement. I’m doing more than I ever thought I could for myself. And I can’t tell you how good that feels to me!

Least Favorite Lift?

I think I could LOVE squats, because I think if my knee was healthy I could move a lot of weight. And I think it could be fun. But my knee doesn’t cooperate a whole lot with squats. Each time I do them I’m reminded that, even while I’ve done more than I thought I could, there may be things I just can’t do as well as I’d like. I’m getting older, my knee has been bad for a long time, and that might just be a reality for me.

Tell us a little bit about yourself.

I’m the Lead Pastor at Hilmar Covenant Church. I’ve been pastoring in one form or another for almost 20 years. I turn 40 in July.

From 2001 – 2014 I suffered with daily, extreme chronic pain. I had severe head pain for extended periods, several times a day. At the worst of it, there were less than 14 pain-free days/year. During that time I was given numerous medications, saw many doctors, and was given several different diagnoses. None of them were correct, it turns out, and none of the medications ever worked. 

The pain was severe. It is impossible to describe, but if I tried, I would have to say that it was as if someone had taken a screwdriver and stabbed it through my right eye, and an ice pick and stabbed it through my right temple, and was trying to touch the ends of them together somewhere inside my brain. This happened several times a day for anywhere from 15 minutes to 3 hours at a time. At my lowest points, when we lived in Scotland, I would go out into the city in the middle of the night looking for someone to fight, hoping that getting hit in the head would dislodge the pain, if only for a few minutes. I would bang my head on walls and floors. I rarely slept. I struggled with severe depression.

The upshot of it all was that I was determined to still do something with my life. Pastoring was a part of that, but school was my outlet for tension. The short of it is that Sarah and I traveled the world for me to go to school. In 2010 I graduated from the University of Toronto with a PhD in theology. All of my tension had to be channelled somewhere, and it got directed to my studies.

On the other hand, that was a lot of years of sitting at a desk and gaining a lot of weight. I was never into fitness, ever. Less so with an ice pick in my ear and a screwdriver in my eye. 

In 2014, after not going to a doctor for several years because I had lost interest in their general lack of help, I saw a neurologist who finally gave me the right diagnosis. A tumor that had grown out of my pituitary gland and completely decimated the gland’s ability to produce some important hormones, and was producing a ton of human growth hormone on its own. I’d had a tumor for more than a third of my life, causing severe chronic pain and a lot of other problems.

Long story short – less than a month later I was being operated on at UCSF where they removed the tumor. I woke up to a sensation I was not used to at all: no pain. I’ve had zero pain since May 20, 2014. It has been awesome, and it has also been really difficult. I’ve written about that difficulty elsewhere. But, here’s where the Crossfit journey begins.

Just because you have a tumor removed doesn’t solve all your problems. My hormones were simultaneously in some ways equivalent to a 70 year old man, and in others equivalent to a woman going through menopause. I’d be preaching on Sunday mornings and have hot flashes in the pulpit. At the time of surgery I was already overweight: about 270. Over the next year and a half my weight dropped, went up again, dropped again, went up again, as doctors regulated my hormones. 

In January this year I was sitting at home one morning watching Die Hard 3 for about the thousandth time, depressed about my physical health, and it was affecting mental and spiritual health as well. I’d dropped 10 pounds and then gained 20. I googled Crossfit, not even knowing what it was. Emailed Crossfit ParaBellum to inquire about the free class. Got a text 10 minutes later from Scott who invited me to the 10 am class. It was 9.20. I got my butt up and dragged it to the box. And I loved it immediately. Though, after I kind of wanted to die.

At that moment I’d hit my heaviest, 279#. Jumped in to CF Lite, and then regular Crossfit classes right away. I had a vague dream that it would be cool to lose 40# by my 40th birthday, but was pretty sure it would never happen. I’m 4 weeks from 40, and have lost 38#. I’m going to make it.

I’m healthier than I’ve ever been in my life. Before CF, I was drinking about 4 energy drinks/day, and still struggling through the day. I’ve cut out all soda, all energy drinks, all fast food, and am eating so much cleaner. I have more energy than I’ve ever had. I have pride in my fitness accomplishments; something I’ve never had in my life. My mood is better. I’m a better husband, a better dad, a better pastor. 

I feel like I’m on a journey to make my life what it was supposed to be before I got derailed with a golfball sized passenger in my head. I’m so glad Crossfit ParaBellum, and Renee and Scott especially, are my partners on the journey.

Casey and Sarah in September 2015, prior to starting CrossFit.

Casey and Sarah in September 2015, prior to starting CrossFit.

What were you doing before Crossfit?

Not a lot in terms of fitness. Nothing really. Exercise was always a punishment growing up, and I was in trouble a lot. So, I’d never loved it to begin with. Then, with severe pain, that part of life was never really a thought. I was trying to get by. I was working on a PhD. I was trying to be a husband and then a dad. It took all my effort to be those things. Other aspects of physical health faded away.

What were your thoughts after your first Crossfit class?

First: Wow. I just did weight plate burpees… I didn’t know that existed, let alone that I could do them. Cool.

Then: Man, I hurt. 

And then: I’m really sore.

That night: I’m having a hard time getting into bed. This sucks.

Next morning: Dude…

But the whole time: When can I do this again?

What were your goals when joining Crossfit?

My stated goal, at the beginning, was to lose weight. That’s what I said to Renee and Scott when I came in and shared my story. As I’ve moved along on this journey, the goals quickly piled up: 

To have my physical health more fully integrated with my mental and spiritual health. 

To be a better example to my children of what it means to care for yourself and to be a good steward of what God has given you. 

To be a better husband with more energy and with a better mood. 

To love myself enough to push myself with the body that God gave me, rather than letting it disintegrate.

To not let my tumor, now that it is gone, take any more of my life from me.

For mid-life to actually be the middle of my life, with at least 40 more years ahead of me.

The expansion of goals has come especially as I’ve reflected on the first conversation I had with Renee and Scott. Scott flat out asked me “Are you ready to change your whole life?” I answered, timidly really, “I want to be ready to do that…” And under it I think I was afraid to fail. But he was right. The goal of losing weight was what I thought I needed, and it was good because it finally got me out the door. I didn’t understand my weight was a symptom of a larger, more unhealthy reality: I was healing from years of pain in both mental and spiritual ways with the removal of my tumor. But that wouldn’t be complete without pulling myself together physically as well. 

I didn’t realize any of that at first. But, pushing myself – actually, let’s be honest here for a minute – Renee pushing me beyond my perception of myself, has brought so much of this into better perspective for me.

Have you achieved any of those goals? Has Crossfit affected your life outside the gym?

Yeah, for sure. I’ve been here for only 5 months, and I feel like a different person. I am actually 15% less of a person.

The weight has started to drop. I’ve lost 38#, and I know I’ve gained muscle. I think I’m probably stronger than I’ve ever been.

I think that overall, physically, I’m healthier than I’ve ever been. I’ve never had this much energy. I’ve never eaten as well as I do now. I’ve never stuck with exercise this long since high school sports.

I’ve begun to connect my physical health to my spiritual journey in terms of creation, and being created in God’s image, and caring for what God has given to me. I have a healthier and happier attitude about life. It has made me a better pastor. And my congregation has seen it in me. Not simply in the weight loss, but in my attitude and energy as well. 

I’ve made a commitment to teach my boys that physical health is a necessary and important aspect of our lives. Caring for ourselves is one way that we can love God, loving his creation. We workout together. I’ve changed a lot of their diets.

I think my wife thinks I’m a better husband. The other day she said I was better looking than I have been since the day she met me (like, 20 years). But, she’s always loved fitness. Working out at the box together has changed our relationship.

I’m under ongoing doctor care to monitor my hormones (I’m on full hormone replacement and always will be), and my mental health. My doctors have been very happy with my changed body composition and the mental and physical health with it. 

I’m happier. I feel more confident. And I feel like that tumor is in the past and I have a life ahead of me.

What achievement are you most proud of inside the gym?

Has to be just being there. You don’t know how big a thing that is for me.

Do you have any other special memories / achievements during your time here? 

The Barton family. Memorial Day Murph 2016

The Barton family. Memorial Day Murph 2016

When I broke 300 on deadlift, that was exciting.

Also – when pushups got harder. One day I noticed my belly wasn’t hitting the ground, and I needed to drop farther. The same day, I was able to put my palms on the ground from standing during the buy in. Belly wasn’t in the way.

Doing Murph with my wife and my boys was an amazing thing. Sarah and I split the WOD. Eugene (my 8 year old) did all the running with Sarah. Theo (my 6 year old), decided to row the entire time. To be honest, Sarah pulled the majority of movements. But, she’s awesome, and I’m just proud of how fit, and hot, she is.

What advice would you give to a newbie just joining CrossFit ParaBellum? 

Keep going. And find something to keep you going. I’m 5 months in, and I still feel like I am constantly sore. Sometimes my arms are so sore that if I move in my sleep I wake up with some shocking pain. But it is awesome pain. Keep with it. Don’t stop. 

Don’t stress about not being able to do the movements. The other day I stood there with 3 other guys doing weighted ring dips. They were doing dips + 35#, 45#, like an infinite amount of pounds. I am still doing dips with bands. Can’t get hung up on it. No one is judging. Compete against yourself, and that’s it.

Listen to your coach. CFPB coaches are so awesome. They probably believe more about you than you do about yourself. They certainly will push you past where you’d push yourself. 

What is your favorite thing about CrossFit ParaBellum?

The community, the family, of it all. Hands down. I’ve gone to the gym in the past, and I’ve hated it. A ton of machines I don’t know what to do with, and a bunch of people I don’t know, and who don’t really want to know me. “Personal trainers” trying to play off your insecurities to see you personal training sessions. A feeling of embarrassment every time I walk in. 

But not Crossfit ParaBellum. From day one, workouts are carefully and strategically planned out. Movements are completely and simply explained. If any movement needs modification, your coach will help you modify it. Every person I’ve met at the box has been friendly and kind and welcoming and encouraging. Families with kids are more than welcome. I’ve never felt a competitive atmosphere, or that I was looked down upon because of a lower ability or capacity. I’ve only felt support and encouragement on my journey, and I’ve found wonderful people who want to walk it with me. Renee and Scott work hard to make this a family, and that is what I love the most about it. 

Sam BS

Featured Athlete – Samantha Aragon

Sam BSWhen did you join Crossfit ParaBellum?

April 3, 2015

Favorite WOD?

I don’t have a particular favorite, but I really like Hero WODs and the meaning behind them.

Least Favorite WOD?

Anything that includes running…

Favorite Lift?

Back Squat

Least Favorite Lift?


Sam runningTell us a little bit about yourself:

I grew up in St. Helena where my family raised and exhibited livestock. I studied Animal Science at Chico State and was a member of their 2011 Livestock Judging Team. From there, I went on to get my M.S. in Feedlot Nutrition from Texas Tech University. I currently work as an Operations Supervisor for a Foster Farms feed mill in Delhi. I live in Denair with my three (fur) children, Australian Shepherds named Abby and Chloe and a cat named Chewy. Outside of work, I enjoy being creative with different projects including jewelry making, sketching, and refurbishing furniture.

What were you doing before CrossFit?

Running or wandering around a gym with no clue what to do

What were your thoughts after your first CrossFit workout?

I loved the challenge!

What were your goals when joining CrossFit?

I wanted to be healthier, both physically and mentally. My job is both stressful and fairly sedentary, so I thought exercise would be a good way to balance things out.

Sam before and afterHave you achieved any of these goals?

Yes! I am down 20 pounds and am more comfortable in my own body than ever before.

Has CrossFit affected your life?

Not only has it greatly improved my health, but the box has become my daily escape, and after a rough day at work I know that a good WOD will make me a much happier person.

What achievement are you most proud of inside the gym?

When we recently did the Crossfit Total, I added 15 lbs to my back squat max and 20 to my dead lift max in the same day… that felt really good!

Do you have any other special memories/achievements during your time here?

When I FINALLY got my first kipping pull up, I was super excited because I had been working on them for months!

Sam BxJWhat advice would you give to a newbie just joining CrossFit ParaBellum?

Just stick with it and keep coming back. Embrace the suck and have fun!

What is your favorite thing about CrossFit Parabellum?

The atmosphere, hands down. I have never felt so supported or encouraged. The coaches all have their own way of pushing the athletes to succeed and I have already made so many friends within the CFPB community.


Featured Athletes – John Kinimaka and Jaimie Kinimaka-Velarde

kinimakaJohn and Jaimie are Father and Daughter

When did you join CrossFit ParaBellum?
January 20, 2015

Favorite WOD?
John – May 4th, felt great all the way through!!!
Jaimie – My first RXD one on 4/16. Sooo hard but sooo rewarding

Least favorite WOD?
John – Badger…ugh
Jaimie – Griff

Favorite lift?
John – Clean and Jerk
Jaimie – Clean and Jerk

Least favorite lift?
John – Back Squats
Jaimie – Snatch or Overhead Squat

John and JaimieTell us a little bit about yourself (family, job, sports, military, interests, etc.)
John – I am the youngest of 3 siblings and grew up with sports being important to my family…My dad was an amazing athlete (football) and he was all state both offense and defense in high school for 2 years ( 6′ 6″ 230lbs). He received a football scholarship to San Francisco State and was asked to play for the Oakland Raiders in the early 50s. Because of a back injury he didn’t pursue it. My sister became an amazing track athlete and traveled the world on the U.S. Jr. Olympic team in her teens and now holds a bronze metal in the javelin from the Masters Olympics held in Finland at the age of 50…My sport was soccer as a youth and in my 20s got involved in weight lifting and later body building with my sister. Competed at an armature level and did well…Since then I have had a desire to always stay fit with weight lifting, running, biking, hiking, skiing etc… I work for the City of Patterson as the Chief Plant Operator at the Water Quality Control Facility. My interests are Christ, my wife, my daughters, son-in-laws and Family.
Jaimie – I have been a Labor & Delivery nurse for a little over 3 years now. Married to my amazing husband Arron for 2 years. We have 2 ba!bies (our dogs) lol Munch and Tootsie. Love being outdoors and love to travel.

What were you doing before CrossFit?
John – Circuit training
Jaimie – Before crossift I was doing bootcamp and classes.

What were your thoughts after your first CrossFit workout?
John – LOL, what did I get myself into!
Jaimie – After my first crossfit workout I was exhausted and didn’t know if I would be able to keep up. I never thought I would be able to do a prescribed workout.

What were your goals when joining CrossFit? Jaimie2
John – Being able to physically perform day to day tasks free from injury and pain at maximum strength. Strengthen my back and rehab from a back injury.
Jaimie – When joining crossfit I was nervous because I have never done any weight lifting. I wanted to gain some muscle and of course tone up.

Have you achieved any of those goals?
John – Yes, day to day tasks and less back pain.
Jaimie – I have definitely achieved those goals. I’m loosing inches and feeling better in my clothes. I just feel better in general all around.
Has CrossFit affected your life?
John – More than anything, it has allowed my daughter Jaimie and I bond at a level we have never been. I really wasn’t interested in cross fit, but Jaimie was and she asked if I would check it out with her. Best investment I could have ever made, our relationship is awesome and cross fit has been the vehicle that has changed my life relationally with Jaimie!!!!
Jaimie – Crossfit has had a huge impact on my life. It’s finally something I’m seriously addicted to and have been dedicated to in years. I hate missing a day. All the strength training and lifting has helped me as a nurse too. It’s easier to move patients and feel better on my feet during my 12 hour shifts.

JohnOHWhat achievement are you most proud of inside the gym?
John – Max height box jump.
Jaimie – My proudest moment in the gym so far was my first RXd workout! Such a high afterwards! And of course max out Fridays! I couldn’t even clean the Women’s bar when I started. 3 months in I cleaned 78 pounds.

Do you have any other special memories/ achievements during your time here?
John – Watching Jaimie PR on a number of different lifts, I have NEVER seen my girl push her self so hard and make such monster gains….soooooo proud of her.

What advice would you give to a newbie just joining CrossFit ParaBellum?
John – Renee, Scott and the staff are second to none!!!! They make you feel special and they celebrate your personal records and gains with such enthusiasm. Their knowledge and training are phenomenal and they are very receptive to making sure you are protected from injury… Those who attend are encouragers and they make you feel like you are a part of a family….It definitely starts with Renee and Scott!!!
Jaimie – Some advice I would give to a newbie joining the gym would be to keep coming and give it all you got. Even if you have to modify workouts push yourself in whatever your doing!

What is your favorite thing about CrossFit ParaBellum?Jaimie
John – I can’t say I have a favorite thing because there are so many great things about Cross Fit Parabellum. One of the greatest feelings/things is leaving the gym knowing that you’ve had one kick ass workout!
Jaimie – My favorite thing about CrossFit Parabellum is how close everyone is. It really is like one big family. In the past, every gym I’ve been to there is always one or lots of people that think they are better than everyone and it’s always a competition. I’ve never felt so encouraged in a gym. It’s an amazing feeling. The coaches are amazing as well. Scott and Brey were great in training when we first started, especially learning all the lifts. Renee is soooo encouraging and always there to lift everyone up and help everyone reach their goals. Such a great family and amazing coaches all around! Happy to be part of this family!

IMG_2478 (600x800)

FRIDAY March 13, 2015

Buy In

Take 10 Minutes to work on the

lift you struggle the most with


For Reps

3 Rounds

1 Minute @ each station

Double Unders

Deadlifts 95/63lbs.


Hang Cleans 95/63lbs.

Back Extensions

Push Press 95/63lbs.


Cash Out

Roll Troubled Spots

IMG_2478 (600x800)

We are excited to announce the news of baby #4 for our favorite Idaho family.

THURSDAY March 12, 2015

Buy In

Group Warm Up- like a kid on a playground!

Weighted Step Up Review

Take 5 Minutes to warm up lift


Every 30 Seconds for 6 Minutes

2 Step Ups @ your choice weight 18in.

Followed by….

For Time


Dumbbell Pushups

Kettlebell Swings 1.5/1 Pood

Rest 30 Seconds



Sumo Deadlift High Pulls 1.5/1 Pood

Rest 30 Seconds


Handstand Pushups

KB Snatch -each arm 1.5/1 Pood

*Deduct 1 minute from total time

Cash Out

Wall Shoulder and Pigeon Pose Stretching

We are excited to announce the news of baby #4 for our favorite Idaho family.

We are excited to announce the news of baby #4 for our favorite Idaho family.  They are finally getting a boy.  Congratulations and we look forward to meeting this little guy in 4.5 months!

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah. First posted 9 June 2008

TUESDAY March 10, 2015

Buy In

400m Run

2 Rounds

20 Box Jumps

20 Air Squats

40 SIngles

20 Mountain Climbers

20 Toy Soldiers


Take 10 minutes to work on Deadlifts and Box Jump Overs

Followed by….


For Time

800m Run

400m Run Backwards

800m Run

400m Run Backwards

*Compare to November 19, 2013

Cash Out

Roll and Stretch Legs

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah. First posted 9 June 2008

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah. First posted 9 June 2008


MONDAY March 9, 2015

Buy In

Gym Length Burpee Broad Jump

20 Hamstring Stretches

20 Squat Jumps

20 Good Mornings 45/33lbs.

200m Row

Squat Clean Review

Take 5 Minutes to warm up Squat Cleans


Every Minute on the Minute for 8 Minutes

1 Squat Clean + 2 Front Squats @65% of 1 rep max

Followed by….

For Time

4 Rounds

5 Man Makers 35/25lbs.

10 Wall Balls 20/14lbs.

15 DB Hang Split Cleans 35/25lbs.

20 OH Med Ball Lunges 20/14lbs.

25 Situps

*Rxd + complete with GHD Situps

Cash Out

Roll Quads and IT Bands


Patti OHS

SATURDAY March 7, 2015

Open WOD 15.2

Every 3 minutes for as long as possible complete:

Patti OHS

Prior to Open WOD 15.2, Patti could not overhead squat below parallel. Not a problem any more! Look at that form!

From 0:00-3:00

2 rounds of:

10 overhead squats (95 / 65 lb.)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (95 / 65 lb.)

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (95 / 65 lb.)

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Shirley's handstand over the Serengeti in Africa, she is having a blast and we can't wait to hear all about the adventure!

FRIDAY March 6, 2015

This Saturday we will complete Open WOD 15.2

starting at 9am followed by a pot luck.  Be sure

to bring your favorite snack or dish and come join in the fun!

Buy In

10 Minutes to Warm Up Lift of Choice


Your Choice Lift

2 Reps Every 20 Seconds for 2 Minutes @60%

Rest 2 Minutes

2 Reps Every 30 Seconds for 2 Minutes @70%

Rest 2 Minutes

2 Reps Every 40 Seconds for 2 Minutes @80%

Followed by…..

As Many Reps as Possible in 3 Minutes

10 Deadlifts 75/53lbs.

10 Box Jumps 18in.

‘Rest 1 Minute

As Many Reps as Possible in 3 MInutes

20 Double Unders

10 D.B. Snatch- 5 each arm 35/25lbs.

5 Pistols

Rest 1 Minute

As Many Reps as Possible in 3 Minutes

3 Burpees

6 Kettlebell Swings 1.5/1 Pood

9 Situps

*Post 1 total score

Cash Out

Roll Troubled Spots

Shirley's handstand over the Serengeti in Africa, she is having a blast and we can't wait to hear all about the adventure!

Shirley’s handstand over the Serengeti in Africa.  She is having a blast and we can’t wait to hear all about the adventure!