Skill: Push Press 4x4 @ 70%, 3x2 @ 80%
4 Rounds
7 Deadlifts (225#/165#)
15 Push Ups
15 Lateral Hops Over the Bar
3 Muscle Ups
Starting Saturday, January 9th our Saturday schedule is as follows:
9:00am, 10:00am Classes / Open Gym from 11:00am - 12:00pm (Mobility Class @ 11am)
Sergio - 7:43 185#
Carmen - 7:27 125#
Adam - 15:38 Rxish
Winston - 12:00 135#
Vanessa - 10:49 155#
Gaby - 8:31 85#
Orlando - 10:27 225#
Regina - 10:06 155#
Abby - 10:14 165#
Chris T. - Mod
Daniel - 16:30 115#
Ernie - 5:48 Rx
Bernie - 11:22 Rx
Ryan S. - Mod
Eric Sr. - 12:30 135#
Shanon - 15:18 Rx
Ryan L. - 11:54 Rx
Chris S. - 17:14 205#
Nicole C. - 12:20 105#
Cristina R. - 13:45 165#
Ray - Mod
Cody - 5:56 185#
Chase - 11:35 185#
Joe G. - 8:05 Rx
Gina T. - 9:04 85#
Angel - Mod
Brenda D. - 6:30 135#
Becca - 9:46 125#
Tara - 8:24 165#
Bob - Mod
Dennis - 5:43 Rx
Noemi - 10:22 85#
Cindy - 7:07 165#
Nino - 12:15 85#
Trinh - 10:27 85#
Jenna - Mod
Brenda H. - 8:55 115#
Maira - 7:12 85#
Steve P. - 8:03 115#
Angie - 10:06 105#
Jake - 6:20 225#
Luis - 7:39 95#
Andres - 9:46 185#
Joobin - 12:31 Rx
Ana - 8:36 165#
Irish - 10:40 125#
Jacque - 12:08 135#
CJ - 8:28 225#
Lori - 10:32 105#
Yajaira - 8:16 105#
Ram - 7:39 185#
Thang - 9:53 185#
Nick B. - Mod
John - Mod
Melina - 7:15 85#
Tom T. - 6:00 225#
Ryan C. - 11:35 225#
Jesse - 11:10 Mod
Jamie J. - 10:22 85#
Subhi - 12:18 165#
Gabby - 10:40 85#
Roheet - 8:32 85#
Tony -AWL
Lauren - AWL
Charles - 7:00 155#
Hoangdan - 10:48 125#
Tyler M. - 14:29 145#
Jamie R. - 13:41 35#
WOD: Rollin'
Skill: Turkish Get Ups 4x8
4 Rounds
80ft Farmer's Carry (35#/25#)
30 Russian Twists (20#/14#)
30 Lateral MB Jumps
30 MB Over the Shoulder
Focus: Shoulder stabilization and core strengthening. Take your time with the T.G.U's, unless you are technically sound and are able to get into a proper lunging position, you should not be rushing these.
Abby - 20:53 12#
Joobin - 14:06 Rx
Sheri - 19:57 12#
Lauren - 14:49 Rx
Marika - 16:57 14#
Nick N. - 14:25 16#
Jen D. - 14:49 14#
Adam - 14:45 Rx
Joey - 17:18 24kg
Miles - 13:06 16#
Mason - 15:28 Rx
Ryan - 16:53 20#
Tom S. - 14:56 20#
Charlene - 16:09 10#
Eric G. - 15:37 16#
Greyson - SPT
Tara - 12:45 Rx
Angie - 14:29 Rx
Patricia - 14:34 10#
Tim - 15:30 Rx
Joe - 13:07 Rx
Bob - 15:00 Mod
Cindy - 18:04 Rx
Becca - 15:58 Rx
Cara - 16:09 12#
Nick Z. - 19:04 Rx
Lindsay Z. - 13:48 14#
Vanessa C. - 14:00 Rx
Kristine - 16:32 Rx
Melina - 20:09 10#
Tom T. - 18:37 Rx
Ray - 14:10 14#
Heather - 16:46 12#
Andres - 18:32 Rx
Delilah - 17:30 14#
Jenifer - 16:54 10#
Chase - 14:25 Rx
Gaylene - 14:20 Rx
Mark - 15:51 Rx
Stephanie B. - 14:21 10#
Martin - 13:43 Rx
Fernando - 13:37 Rx
Megan - 10:25 Rx+
Trinh - 17:31 8#
Chris T. - 18:50 16#
Yajaira - 18:34 12#
Santhi - 19:09 5#
Jacque - 12:02 Rx
Matt - 17:52 16#
Lise - 16:30 10#
Brenda H. - 16:31 10#
John - 15:17 16#
Maira - 15:27 12#
Danielle - 16:24 Rx+
Nicole H. - 12:45 12#
Robert - 11:39 Rx
Ana - 13:46 14#
Brenda D. - 15:37 12#
Rick - 16:45 16#
Nick B. - 10:35 Rx
Eddie - 19:16 Rx
Irish - 15:31 12#
Tony - 16:55 Rx
Adrienne - 13:37 14#
Jessica - 18:56 10#
Karen - 20:19 12#
Ian - 12:23 16#
WOD: Wilson (Mod)
Skill: Pistol Squats / Push Jerks
4 Rounds for time.
1 Lap w/ Med Ball
10 Wall Ball
20 Med Ball Cleans
30 Lateral Hops over Med Ball
20 Russian Twists
10 Jumping Squats (Butt touches Med Ball)
Tip of the Day: When executing the push jerk we still want to create vertical force and not just a drop under the bar. As we increase weight you will need that bar moving upwards to allow ourselves to push underneath the bar.
Spice - 22:20 16#
Ben - 19:57 Rx
Lindsay Z. - 20:30 Rx
Nick Z. - 27:02 16#
Orlando - 25:38 16#
Roheet - 24:14 16#
Adam D. - 22:50 16#
Corretta - 26:00 Rx
Kenia - 32:45 10#
Monike - 22:55 10#
Austin - 17:35 Rx
Mark - 20:14 Rx
Fernando D. - 19:00 Rx
Jordan - 20:50 Rx
Joe - 21:10 Rx
Brenda - 21:28 10#
Tom D. - 20:17 Rx
BC - 18:51 Rx
Bob - 26:00 16#
Cara - 30:14 10#
Angie - 21:38 Mod
Patricia - 24:24 Mod
Jovany - 10:00 (2) 10#
Stephanie - 17:38 Mod
Elisa - 22:13 Rx
Danielle - 26:58 Rx
Heather - 19:41 10#
Vanessa - 21:24 Rx
Lindsay D. - 22:00 10#
Marika - 20:39 Rx
Justyn - -- 12#
Thais - 25:50 10#
Tim - 26:09 Rx
Helma - 31:23 Rx
Bernie - 25:53 Rx
Ronak - 21:34 Rx
Jessica - 25:13 10#
Mike - 17:53 16#
Joobin - 16:38 16#
Taylor - 15:13 16#
Jason T. - 20:13 12#
Fernando M. - 22:08 Rx
Danny - 21:47 Rx
Kaela - 21:40 Rx
Orlando - 10:27 225#
Andres - 9:46 185#
