8.31.13 Full Frontal

WOD: Full Frontal

Skill: Front Squat - Working up to heavy 3 Reps

3 Rounds for time.
10 Front Squats (115#/65#)
2 Bear Crawls
20 Triceps Up Downs
1 Lap w/ Med Ball (16#/10#)

Tip of the Day: Exaggerate the elbows forward and keep the core very tight to maintain proper front squat posture.  Stay heavy in the heels during the duration of the squat.

Oscar - 14:50 95#
Danny - 7:59 Rx
Abby - 13:26 Mod
Cindy - 9:11 53#
Nick B. - 12:23 Rx
Lindsay Z. - 9:37 Rx
Tom D. - 9:51 Rx
Tim - 10:45 Rx
Kaela - 12:40 Rx
Prince - 17:48 55#
Subhi - 18:20 65#
Heather - 9:32 Rx
Jason G. - 11:39 Rx
Nikhil - 13:02 65#
Jenn - 9:51 Mod
Fernando M. - 10:43 Rx
Jenna - 7:43 Rx
Sean L. - 11:47 Rx
Tara - 7:40 Rx
Amy - 13:56 55#
Kyle M. - 9:03 Rx
Spice - 12:10 Rx
Tom S. - 10:10 Rx
Alexis 14:15 8#

8.30.13 Bandito

WOD: Bandito

Skill: Hang Snatch 3x5 / Tire Flips 3x3

20 Min AMRAP
10 Hang Snatches (95#/65#)
20 Box Dips
10 Tire Flips
20 Leg Raises

Tip of the Day:  Get some!

Spice - 368 Reps
Taylor - 337 Rx
Danny - 373
Chris B. - 428 Mod
OJ - 378
Orlando - 252
Tim - 456
Kaela - 305
Victoria - 190
Roheet - 364
Amy - 290
Tyler - 245
Jamie - 270
Keri - 330
Tom S. - 345
Tara - 283 Rx
Eric Sr. - 390 Mod
Jennifer P. - 263 Mod
Jason G. - 240 Rx
Bernie - 213 Rx

8.29.13 The Jones Complex

WOD: The Jones Complex (Happy Birthday Austin!)

Skill: O.H. Squat 5x3 working up to a heavy 3RM

1 Round for time.
29 Box Jumps (24"/18")
29 Jumping Pull Ups
29 KB Swings (1p/12kg)
29 Walking Lunges
29 Knee 2 Elbow
29 Push Press (45#/33#)
29 Back Extensions
29 Wall Ball (16#/12#)
29 Double Unders
29 Burpees

Tip of the Day:  Whether you think you can or can't, your probably right!

Adam H. - 13:40
Abby - 15:19
Rich - 12:31 Rx
Fernando D. - 13:17 Rx
Nicole H. - 13:18 Rx
Casey - 14:08 Rx
Lindsay Z. - 12:04
Ben - 14:50 Rx
Kyle M. - 17:58 Rx
Vanessa Ch . - 15:19 Rx
Eric D. - 21:39
Chris B. - 16:57
Adam D. - 20:48
Kelly - 20:19
Kenia - 20:07
Roheet - 17:53 Rx
Austin - 11:47 Rx
Tyler - 21:45 Rx
Angela - 21:23
Keri - 15:40
Cara - 18:42
Joe - 15:38
Kaela - 19:05 Rx
Heather - 16:40
Bob - 14:15
Jennifer P. - 17:28
Rick - 17:36
Jenna - 11:45 Rx
Sean O. - 12:17
Jason G. - 16:27 Rx
Fernando M. - 15:58
Danny - 12:49 Rx
Vanessa Ce. - 14:57
Yvonne - 15:17
Judith - 14:28
Elisa - 13:04 Rx
Helma - 17:34
Cindy - 12:50 Rx
Ronak - 12:42
Nick B. - 14:52.2
Subhi - 17:32
Jessica - 20:42
Kyle P. - 18:52
Marika - 15:59
Mike - 14:52.1

8.28.13 Happy Hollow

WOD: Happy Hollow

Skill: Row 400m / Box Jumps to Drop Squats / Hollow Rocks

4 Rounds for time.
20 Box Jumps
20 Push Ups
200m Row
20 Hollow Rocks

Tip of the Day: Positive change is easier than negative change.  Instead of focusing on foods that are "bad," think about "good" foods you can try and use to replace the bad.

Eric D. - 14:55
Oscar - 16:51
Tara - 14:39
Vanessa Ch. - 15:32
Spice - 16:52
Chris B. - 16:16 Mod
Jenna - 12:38
Abby - 12:58
Keri - 19:36
Angela - 19:43
Amy - 20:34
Ronak - 14:30
Kyle M- 14:36
Tom S. - 15:40
Fernando D. - 13:03
Roheet - 15:12
Eric Sr. - 15:01
Justen - 18:27
Monike - 16:13
Angie - 14:01
Mark - 16:04
Joe - 16:02
Cara - 18:59
Tyler - 19:19
Nicole H. - 13:28
Tom D. - 11:16
Travis - 19:44
Jason G. - 16:00
Nicole De. - 15:00
Brenda - 15:39
Patricia - 19:56
Bob - 12:30 Mod
Yvonne - 18:50
Bryce - 18:15
Helma - 18:04
Fernando M. - 15:15
Mike - 15:59
Jessica - 18:07
Cindy - 13:25
Nikhil - 19:22
Subhi - 17:35
Nick B. - 18:11

Way to work!

8.27.13 Happy Birthday!

WOD: Happy Birthday!

Skill: Handstand walks / Double Unders

5 Rounds for time.
8 H.S.P.U.'s
12 Bar Rows
16 Toes to Ring
20 Double Unders

Tip of the Day: Focus on eating clean to maintain positive gains.  Try to consume more fruits and vegetables; fruits in the morning and vegetables at night!

Adam H. - 19:58
Abby - 14:18
Casey - 18:08
Rich - 15:05 Rx
Vanessa Ch. - 16:35
Spice - 15:22
Orlando - 20:42
Fernando D. - 14:46 Rx
Eric D. - 26:06
Adam D. - 22:22
Kelly - 20:00 (3)
Kenia - 19:13
Austin - 12:29 Rx
Jenna - 15:12 Rx
Angela - 18:49
Keri - 16:18 
Roheet - 15:37 
Mark - 19:04 Rx
Tim - 22:17 Rx
Kaela - 22:21 Rx
Joe - 15:15
Elisa - 18:56 Rx
Tom D. - 13:31 Rx
Travis - 24:30
Nicole H. - 17:18 Rx
Jason G. - 14:31
Heather - 16:34
Angie - 15:05
Brenda - 14:58
Stephanie - 15:46 Mod
Cara - 15:39
Jamie - 17:16
Tyler - 19:30
Lindsay Z. - 15:16
Rick - 16:55 Mod
Adrienne - 19:31 Mod
Yvonne - 15:55
Bryce - 17:25
Nicole De. - 12:31
Justen - 10:25 Mod
Vanessa Ce. - 15:12
Fernando M. - 16:39
Danny - 10:00 Rx
Ronak - 15:26
Jessica - 25:44 Mod
Marika - 16:07
Nick B. - 19:36
Mike - 20:47
Subhi - 18:44

Happy Birthday Sharon & Jessica!!!

Labor Day Schedule

This upcoming Monday we will have a shortened schedule for Labor Day.

Classes will be held at 8:00, 9:00, and 10:00am on Monday, September 2nd.

Please make note of this change for the holiday.

8.26.13 Rankel

WOD: Rankel (Mod)

Skill: Full OH Swings 3x10 w/ light weight & Dead lifts 3x8

15 Min AMRAP
6 Dead lifts (185#/105#)
8 Pull Ups
10 KB Swings - Full (2p/1.5p)
100m Run

Tip of the Day: Make sure to plan time for eight hours of sleep each night.  This will maximize your time in R.E.M. sleep and improve recovery time!

Tara - 179 Reps 105#/12kg
Fernando D. - 150 Rx
Chris B. - 137 75/10
Monike - 173 63/10
Jenn - 186 Mod
Jenna - 174 53/8
Victoria - 157 43/10
Amy - 150 65/10
Vanessa Ch. - 158 83/10
Miles - 134 185/20
Orlando - 134 85/10
Tyler - 114 135/14
Eric Sr. - 114 95/18
Reggie - 125 95/12
Mark - 149 Rx
Danny - 150 Rx
Jason P. - 17:10 Mod
Elisa - 20:00 Mod
Bernie - 125 Rx
Joe - 147 185/16
Spice - 156 155/14
Nicole H. - 210 105/14
Heather - 214 65/10
Jake - 150 135/16
Angie - 150 135/16
Jason G. - 125 135/16
Brenda - 174 Mod
Tim - 115 Rx
Kaela - 156 83/14
Kenia - 174 65/10
Jennifer P. - 150 57/10
Bob - 175 75/12
Stephanie - 194 75/10
Judith - 175 65/10
Yvonne - 150 105/16
Oscar - 175 65/8
Nikhil - 150 65/10
Subhi - 150 65/10
Sharon - 175 93/12
Ronak - 175 93/16
Cindy - 189 93/12
Fernando M. - 150 155/12
Mike - 206 75/14
Jessica - 189 55/8

8.25.13 Chip

WOD: Chip

Skill: Overhead Squats - Work up to heavy 3RM.

4 Rounds for time.
10 Hang Clean + Lunge (95#/75#)
10 Burpees over Bar
10 Toes 2 Bar
300m Row

Kyle - 19:11 85#
Heather - 17:48 45#
Fernando D. - 17:13 Rx
Ben - 22:19 Rx
Marika - 20:20 35#
Nick Z. - 22:51 Rx
Lindsay Z. - 16:58 55#

Enjoy the rest of the weekend!

Myo Mayhem

Here we go!  3 events to test your strength & conditioning.

WOD #1 : Voodoo 
1 Round for time.
25 Box Jumps (24"/18")
50 Sit Ups
25 Pull Ups / Band Pull Ups
50 Push Press (75#/45#)
75 Double Unders

WOD #2 : H.A.M. (Hammer Mod)
10 Min AMRAP
5 Power Cleans (135#/65#)
5 Front Squats (135#/65#)
15 Bar Burpees

WOD #3 : The Performance
21 - 15 - 9
X-Fit Push Ups
Toes 2 Bar / Knee Raises
Plate Lunges (45#/25#)

Congrats to winners Tom Dally & Nicole Hurley!  It was a tough three events and everyone performed great!  It came down to a 50 Wall ball tiebreaker with Tom v. Rich and Nicole v. Tara.  Tremendous efforts by all!

Special thank you to the volunteers who helped judge and set up between events!

After Myo Mayhem, we had the Junior Sharks and some parents in for a 2 WOD session! Way to work guys!

8.23.14 Jason

WOD: Jason (Mod)

Skill: Toes 2 Bar 3x8 / Drop Squats 5x6

Air Squats / Pull Ups
100 / 5
75 / 10
50 / 15
25 / 20

Tip of the Day: Get ready for the Throwdown!

 Gunners Soccer Team working on their pull ups!

Corretta - 9:07
Tyler - 17:16 Rx
Victoria - 15:49
Monike - 9:56
Jenn - 12:07
Danny - 7:48 Rx
Keri - 11:17
Adara - 13:32
Eric Sr. - 16:10 Rx
Jennifer P. - 17:03 (Mod)
OJ - 13:09
Orlando - 15:09
Lindsay Z. - 8:21
Mike - 8:29
Mark - 15:00 Rx

8.22.13 Squash

WOD: Squash

Skill: Back Squats 4x6 @80% / Front Squats 3x4 @80%

21 - 15 - 9 - 15 - 21 
Wall Ball (20#/12#)
Push Ups 

Tip of the Day: If or when you conduct high intensity conditioning, ensure that you don’t compromise technique for the sake of doing the workout faster.  If the work is too difficult then account for this by adjusting the workout as you go by lowering weight or reps.

Fernando D. - 6:00 Rx
Rich - 6:09 Rx
Ronak - 9:36 Rx
Vanessa Ch. - 10:04 Rx
Corretta - 9:06 Rx
Chris B. - -- 
Adam D. - 7:59 10#
Keenan - 7:26 12#
Keri - 10:54 Rx
Angela - 12:37 Rx
Susie - 11:40 10#
Austin - 7:10 Rx
Miles - 8:56 Rx
Jason P. - 5:36 Mod
Tara - 8:23 Rx
Mark - 7:55 Rx
Brandon - 11:23 Rx
Kaela - 8:30 Rx
Tim - 8:32 Rx
Joe - 7:57 Rx
Nicole H. - 7:38 Rx
Jason G. - 6:53 Rx
Brenda - 7:31 10#
Angie - 7:49 10#
Jamie - 7:59 10#
Tyler - 10:08 16#
Sean L. - 8:03 Rx
Tom D. - 7:53 Rx
Heather - 7:12 10#
Travis - 13:16 16#
Bob - 7:15 16#
Yvonne - 9:37 Rx
Cindy - 10:06 Rx
Tom S. - 8:56 Rx
Elisa - 7:29 Rx
Helma - 12:10 10#
Rick - 9:47 16#
Adrienne - 7:51 10#
Monike - 7:16 10#
Jenn - 7:28 Mod
Nick B. - 7:17 Rx
Nikhil - 11:00 16#
Subhi - 11:45 12#
Prince - 9:55 10#
Jessica - 6:47 10#
Ben - 8:53 Rx
Danny - 5:51 12#
Fernando M. - 7:32 16#
Mike - 7:59 16#

Good job with the squats today!  

8.21.13 Randy

WOD: Randy

Skill: Burgener Warm Up - 4 Rounds increasing weight finding comfortable weight for WOD
- Down & Up - Elbows High & Outside - Muscle Snatch - Snatch Land - Snatch Drop - Hang Power Snatch

75 Snatches for time. (75#/45#)

Then 50 Sit Ups & 100 Double Unders

Tip of the Day: Focus on keeping the hips down and maintaining proper back angle when performing your snatch.  Make sure to feel tension in the legs while initiating the bar pull from the ground!

Tyler - 9:26 55#
Nicole H. - 6:26 Rx
Abby - 5:12 Rx
Rich - 4:44 Rx
Fernando D. - 6:34 Rx
Vanessa Ch. - 9:31 38#
Corretta - 9:53 Rx
Spice - 11:44 65#
Chris B. - 12:53 65#
Kenia - 10:38 25#
Victoria - 9:47 25#
Keri - 9:46 33#
Tom S. - 12:09 Rx
Ronak - 7:11 38#
Tara - 7:02 Rx
Miles - 6:56 65#
Danny - 9:21 Rx
Jennifer P. - 5:00 (Mod)
Mark - 8:48 Rx
Brandon - 9:21 (38) 65#
Joe - 5:49 55#
Tom D. - 7:18 Rx
Travis - 10:23 55#
Angie - 7:51 20#
Jake - 9:05 Rx
Brenda - 8:00 25#
Jacob - 9:02 55#
Lindsay D. - 9:32 25#
Stephanie - 6:23 (Mod)
Heather - 7:07 35#
Tim - 8:49 Rx
Kaela - 8:32 Rx
Monike - 9:31 25#
Bob - 9:54 35#
Sean L. - 10:13 Rx
Yvonne - 9:28 35#
Jason G. - 5:58 65#
Eddie - 9:13 Rx
Nicole De. - 4:40 20#
Vanessa Ce. - 7:14 35#
Alex - 8:54 65#
Nick B. - 10:22 Rx
Danny2 - 7:43 Kalsu
Fernando M. - 8:04 65#
Sharon - 7:52 35#
Kyle - 9:32 Rx
Jessica - 7:41 (Mod)
Michael - 6:00 33#

Have patience with all things, But, first of all with yourself. - St. Francis de Sales