1.8.20

9.5.19

4.6.19

3.2.19

1.2.19

5.4.18

10.16.16 Sunday Funday

Skill: Turkish Get Ups - 2x6, 2x4, 2x2


For time.
2 Rounds
15 Box Jumps
15 Burpees
2 Rounds
15 Cal Assault Bike
15 Burpees

Carmen M. - 13:48
Marvin - 114
Kyle B. - 10:01
Dom - 8:36
Odeh - 12:27
Kevin - 9:09
Jessica - 105
Ian - 10:24
Joel - 10:37
Penelope - 11:41
Brianna - 14:32
Grant - 6:59
Kim - 8:54
Bianca - 13:06
Manish - 12:50
Nita - 13:17

AWL
- Tall Cleans - 5x3 @ 60-70% 
- Push Jerk - 2x5, 2x3, 2x1 WBF
- Clean Pull - 5x2 @ 90-100% 1RM Clean

Vanessa - 
Robert Mc. 
Rose
Lauren
Tony
Joobin
Tara

5.11.16 Tank

Skill: Turkish Get Ups - 5x3 each arm

12 Min EMOM
8 Wall Balls (20#/14#)
9 American KB Swings (24kg/16kg)

Jenna - 12 Rx
Justin - 9 Rx
Angel - 11 Rx
Lindsay H. - 12 14kg
Maira - 12 12kg
Michele - 10 14kg
Kyle - 9 14kg
Eric Sr. - 9 20kg
Louis - 9 16kg
Jesse - 11 18kg
Wendy - 12 Rx
Wury - 12 16kg
Melissa - 12 14kg
Rama - 12 8kg
Jennifer H. - 12 8kg
Steve V. - 10 24kg
Mike - 12 16kg
Anthony A. - 10 Rx
Mason - Mod
Tara - Mod
Eric Sr. - Mob
Sean L. - 10 20#
Sean P. - 9 20#
Jenifer - 11 12kg
Joe G.- 12 Rx
Greyson - Mod
Brenda D. - 12 Rx
Ryan L. - 12 20kg
Amarjit - 9 20kg
Quang - 4 20kg
Bryan - 10 20kg Robert Mc. - 10 18kg
Trinh - 12 10kg
Simon - 10 16kg
CJ - 12 Rx
Lori - 9 10kg
Suma - 6 8kg
Chris T. - 11 20kg
Leslie - 10 Rx
Joe P. - 9 18kg
Dennis - 19 Hot Iron
Cindy - 11 Rx
Evelyn - 10 8kg
Gabby - 10 8kg
Jose B. - 12 8kg
Fatima - 9 8kg
Nick S. - 10 12kg
Adrienne - 12 10kg
Rhyna - 11 Rx
Rick - 10 16kg
Subhi - 9 20kg

AWL
- Power Cleans 10x3 @ 70-80%
- Clean Pull - 5x3 @ 90-100% Max Clean

Kristine
Tony
Lauren
Jane
Andres
Joobin
Ram
Christian
Chris D. 
Vanessa
Nick B.

7.20.15 Mags

WOD: Mags

Skill: Front Squats 

For time. (25 Min CAP)
50 Turkish Get Ups (20kg/12kg)
200 Double Unders

We are now selling Perfect Bars for $3!  Great for pre- or post workouts if you are in need and don't have anything to eat.  To find out more about these bars click here! They are great!  We carry Almond Butter, Cranberry Crunch, and Peanut Butter.

Alex - 17:33 8kg
Lisa - 15:44 8kg
Jesse - 25:00 10#
Kellie - 13:59 8kg
Suma - 7:00 Mod
Jenifer - 305 10#
Victor - 15:54 20#
Regina - 23:05 10kg
Orlando - 20:40 12kg
Tom S. - 219 Rx
Greyson - SPT
Cross - SPT
Eric Sr. - Mod
Becca - 16:36 8kg
Michele - 17:45 10#
Prince - 23:50 5#
Ana - 19:52 10kg
Eric G. - 21:43 12kg
Anthony - Mod
Joe - Mod
Heather - 56 15#
Andres - 103 12kg
Brenda D. - 19:41 Mod
Mason - 17:36 16kg
Carmen - 19:18 10kg
Maira - 15:08 15#
Sean L. - 19:24 12kg
Cindy - 17:20 10kg
Chase - Mod
Rich E. - 17:26 8kg
Ray - 18:08 Mod
Jewi - 19:11 5#
Steve P. - 16:28 12kg
Martin - 14:32 12kg
Chris D. - 20:58 Rx
Vanessa - 16:36 Rx
Joobin - 12:30 Rx
Jacque - 12:56 12kg
Matt - 15:21 12kg
Gaylene - 17:05 Mod
Yajaira - 18:19 10#
Brenda H. - 15:29 15#
Delilah - 19:37 10kg
Trinh - 23:42 5#
Nino - 23:46 10#
Ravi - 16:45 8kg
Melina - 16:03 10kg
Jason T. - 29:32 12kg
Tom T. - 18:12 16kg
Robert - 23:59 Rx
Larry - 14:00 10#
Beth - 18:32 5#
Debbie - 13:10 10#
Bryan - 18:17 15#
Danielle - 18:47 Rx
Nick B. - 11:06 Rx
Ronak - 17:21 8kg
Ram - 17:20 14kg
Abraham - 14:10 15#
Jamie - 19:56 PVC
Tyler M. - 20:33 10kg
Irish - 17:22 8kg
Jessica - 16:58 8kg
Amarjit - 18:17 12kg

4.7.15 Rollin'

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#
 

7.22.14 Harry

WOD: Harry

Skill: Back or Front Squats 5x5 or 5x8

15 Min EMOM
2 Turkish Get Ups (20kg/12kg)
5 Pull Ups

Posture up into a solid lunge position before standing up with the weight, don't rush it!


Abby - 13 25#
Carmen - 15 Mod
Jenifer - 13 10#
Steve P. - 13 14kg
Leslie - 10 15#
Regina - 15 10#
Orlando - 15 14kg
Fernando D. - 15 Rx
Willie - 15 16kg
Lindsay - 11 10#
Nick Z. - 11 12kg
Vanessa - 15 10kg
Joey - 14 Rx
Maira - 15 15#
Tom D. - 15 Rx
Megan - Mod
Tom S. - 15 Rx
Adam - 15 Rx
Ryan - 15 14kg
Jen D. - 6+2 Rx
Gerard - 12 Rx
Taylor - 15 Rx
Mason - 15 12kg
Carla - 11 5#
Steve V. - 15 Rx
Joobin - 15 Rx
Jen D. - Mod
Becca - 15 8kg
Irish - 15 10#
Bob - Mod
Joe - 15 Rx
Anthony - Mod
Cara - 15 10#
Sean O. - 15 Rx
Jovany - 15 10#
Jason G. - 12 Rx+
Gaylene - 9 25#
Sean L. - 12 14kg
Chase - 15 16kg
Nicole - 13 10kg
Stephanie - 13 8kg
Cindy - 15 10#
Kristine - 15 Mod
Ana - 14 Mod
Chris - 14 16kg
Marika - 15 8kg
Mike T. - 15 16kg
Jason T. - Mod
Nick Bre. - 15 Rx+
Robert - 12+2 Rx
Igdalia - 1510#
Karen - 13 10#
Ram - 12 18kg
Fernando M. - 15 Rx
Amarjit - 12 14kg
Subhi - 14 14kg
Maria V. - 15 10kg
Rich E. - 15 10kg
Charise - 15 20#

6.25.14 Pinwheel

WOD: Pinwheel

Skill: Rear Delt Raises then Cobra Holds

4 Rounds of:
12 Turkish Get Ups
40 Double Unders
then
40 Bar Rows
then
3 Rounds of:
20 American KB Swings
15 Hands Free Sit Ups

Don't rush the Turkish Get Ups.  Work to a good lunge position before standing!


Vanessa - 22:38 8kg/14kg
Kristine - 25:28 15#/14kg
Abby - 21:38 10#/16kg
Leslie - 20:05 (26BR) 10#/14kg
Oscar - 26:45 10#/10kg
Gaylene - 28:27 PVC/16kg
Kody - 29:44 16kg/28kg
Michael C. - 24:37 10#/8kg
Joey - 25:32 16kg/32kg
Taylor - 29:54 14kg/28kg
Orlando - 29:54 15#/14kg
Jeron - 27:53 10#/10kg
Corretta - 26:34 10#/12kg
Eric Sr. - 31:50 10#/16kg
Adrienne - 23:43 5#/8kg
Emily - 26:12 5#/8kg
Mason - 27:15 15#/20kg
Tara - 20:19 10kg/16kg
Heather - 23:42 10#/12kg
Ana - 24:55 10#/14kg
Tyler B. - SPT
John C. - PT
Becca - 32:25 8kg/12kg
Jen D. - 41:48 10kg/12kg
Jordan - Mod
Anthony - Mod
Joe - 26:15 16kg/28kg
Steve V. - 25:35 14kg/24kg
Cross - SPT
Greyson - SPT
Jason G. - Mod
Tom S. - Mod
Marika - 21:45 10#/12kg
Dennis - Mod
Cara - 28:23 10#/10kg
Bob - Mod
Tyler M. - 26:54 10kg/20kg
Brenda D. - 21:28 8kg/12kg
Nicole - 23:24 20#/18kg
Aaron - 24:27 10#/20kg
Brenda H. - 21:43 10#/8kg
Maira - 19:33 10#/12kg
Jenifer - 22:51 10#/10kg
Steve P. - 22:33 8kg/10kg
Karen - 32:54 10#/12kg
Carmen - 16:34 10#/10kg
Elisa - 18:52 12kg/18kg
Teria - 21:13 10#/8kg
Martin - 18:59 12kg/20kg
Rick - 28:10 8kg/10kg
Jason T. - Mod
Tim - 24:54 16kg/20kg
Roslyn - 9:36 Mod
Nick Bre. - 24:00 20kg/24kg
Monike - 20:41 Mod
Amarjit - 22:58 8kg/18kg
Ram - 22:54 14kg/18kg
Ronak - 23:01 8kg/14kg
Joobin - 19:16 14kg/20kg
Fernando M. - 26:58 14kg/24kg
Mike T. - 24:03 12kg/20kg
 
 

3.3.14 FiVe

WOD: FiVe

Skill: Frankenstein Squats 8,8,8,8,8

5RFT
1 x Plate Carry (35#/25#)
4 x Turkish Get Ups (20kg/12kg)
16 x Stay Low Lunges
40 x Plank Taps

Frankenstein Squats are a good drill to practice good posture throughout the squat. Keep the abs tight and work that good depth! 

Arun - 14:43 (3) 5#
Rich V. - 14:42 Rx
Regina - 21:48 8kg
Orlando - 20:27 14kg
Kody - 12:33 Rx
Taylor - 16:19 Rx
Vanessa - 14:43 8kg
Kenia - 17:00 8kg
Jessica He. - 15:32 8kg
Abby - 14:32 Rx
Eric Sr. - 13:15 Rx
Kristine - 16:50 8kg
Anthony - 13:13 Mod
Anna - 17:33 5#
Amy - 17:15 10#
Roheet - 19:52 12kg
Fernando D. - 14:05 Rx
Dennis - 193 14.1
Robert - 13:31 Rx
Tom S. - -- 14.1
Angie - 13:11 8kg
Guillaume - -- SPT
Greyson - -- SPT
Bernie - 14:18 Rx
David B. - -- Mod
Ruben - 9:53 10kg
Joe - 9:50 Rx
Heather - 10:52 8kg
Joobin - -- 14.1
Jaclyn - 11:39 8kg
Jason G. - -- 14.1
Cara - 13:54 15#
Lindsay D. - 11:05 10#
Tyler R. - -- Mod
Chase - 10:46 14kg
Spice - 13:56 8kg
Becca - 15:01 8kg
Maira - 20:41 5#
Brenda H. - 17:04 (4) 5#
Tara - 11:00 8kg
Jen D. - 16:44 8kg
Sean O. - 9:48 Rx
Nicole - 10:49 Rx
Yajaira - 18:25 10#
Brenda D. - 12:03 8kg
Melissa - 16:33 5#
Subhi - 17:39 14kg
Adrienne - 14:40 10#
Mark B. - 14:18 Rx
Steph - 10:22 Mod
Nick Bre. - 13:44 Rx
Tyler M. - 15:54 14kg
Tim - 12:42 Rx
Jason T. - -- Mod
Tasha - 12:41 10#
Corina - 19:29 (4) 5#
Rick - 16:16 10kg
Yvonne - 16:45 10kg
Rich E. - 12:19 10kg
Charise - 12:36 8kg
Ana - 16:56 8kg
Amarjit - 19:10 16kg
Ram - 15:15 16kg
Kaela - 16:06 Rx
Nick Bur. - 17:37 14kg
Mike T. - 15:30 16kg
Jessica Hg. - 16:07 8kg
Maria - 18:45 8kg