Friday, May 22, 2015


Athletes, just to keep it simple we are going to nix the costume bit for Murph. Other than no costumes, everything else stays the same!

See you on the blacktop!

Thursday, May 21, 2015

"The grand essentials of life are something to do, something to love, something to hope for." - Thomas Chalmers

Wednesday, May 20, 2015


Athletes, if you are not able to make it for Memorial Day Murph this year, I urger you to come in for tomorrow's WOD, Capoot - it will definitely test your will. Remember, we celebrate our heroes alike - by digging deep, going where it hurts, and all for the appreciation of what we have, and for the ultimate sacrifice that they've paid.

See you on the blacktop!
"Commitment leads to action. Action brings your dream closer." - Marcia Wieder
Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations. Capoot is survived by his wife, Jennifer; three daughters, Jillian, Jamie and Justine; mother, Beverly Sue; brother and sister-in-law, Louie and Susie DeCarlo; and several other family members. He is preceded in death by his father, Lowell Jesse Capoot.

Tuesday, May 19, 2015

"There is no impossibility to him who stands prepared to conquer every hazard. The fearful are the failing." - Sarah J. Hale

Monday, May 18, 2015


Athletes, duty calls and I will be spending the first week in June away from the box . THIS IS AN EARLY FYI - The following changes are in effect:

June 2nd - no 5AM class
June 4th - no 5AM class

Coach Rae Ann will run my classes while I am out, but please feel free to contact me with any questions.