11.30.15 Kobe

Skill: Back Squats - 4 @ 70%, 2,2,2,2,2,2 @ 90%

7 Rounds or 15 min Cap.
3 Power Snatch (135#/95#)
7 Pull Ups
10 Air Squats

Abby - 12:27 75#
Orlando - 11:59 95#
Regina - 12:45 75#
Eric Sr. - 11:50 95#
Ernie - 5:59 Rx
Chase - 6:24 95#
Cody - 7:39 95#
Vince - 14:05 65#
Anthony - 8:35 135#
Nicole C. - 9:17 55#
Chris S. - 12:36 95#
Ray - 10:11 85#
Joe G. - 7:17 Rx
Ryan L. - 9:51 95#
Bob - Mod
Cristina R. - 10:15 Rx
Maira - 7:47 45#
Jenna - 6:01 Rx
Becca - 8:06 65#
Cindy - 13:59 75#
Gaylene - 9:27 95#
Vanessa - 9:31 65#
Tara - 11:04 Rx
Delilah - 11:17 55#
Sean O. - 13:03 95#
Andres - 12:30 135#
CJ - 5:46 Rx
Chris T. - 11:17 115#
Brenda H. - 9:30 55#
Lori - 9:02 45#
Gina T. - 10:15 35#
Liz - 10:35 35#
John K. - 9:30 Rx
Shanon - 8:48 75#
Ana - 12:14 75#
Nick B. - 5:39 Rx
Alex B. - Mod
Lauren - 12:05 65#
Tony - 14:53 115#
Irish - 11:44 75#
Ram - 12:00 115#
Lisa - 8:22 55#
Justin - 13:00 95#
Joobin - Mod
Jose E. - 12:38 115#
Vana - 7:37 55#
Amelia - 11:47 35#
Cristina M. - 9:48 55#
MFF - Mod

11.29.15 Connor

Skill: Ring Dips 7,7,7,7,7

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Wall Balls (20#/14#)
Toe to Ring
Deadlifts (155#/115#)


Kristine - 11:32 Rx
Chris T. - 11:32 155#
Delilah - 13:50 115#
Sergio - 17:16 Rx
Ryan L. - 12:54 Rx

11.28.15 Clubber

Skill: Pistol Squats 10,10,10,10,10

5 Rounds
10 Power Cleans (135#/95#)
400m Med Ball Run (20#/14#)

Will - 19:07 115#
Cristina R. - 17:58 Rx
Jenna - 19:01 Rx
Megan - 17:30 Rxish
Kristine - 18:26 85#
Chris T. - 23:55 Rx
Gaylene - 20:11 Rx
Tim - Mod
Lindsay Z. - 18:00 75#
Daniel - 23:30 65#
Maira - 18:59 65#
Brenda H. - 17:34 65#
Nicole C. - 24:41 65#
Chris S. - 24:47 115#
Joe G. - 19:06 Rx
Jen C. - 22:55 75#
Joobin - Mod

11.27.15 Angie

Skill: Handstand Practice

For time.
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Compare to: 6.20.15

Alex B. - 27:27 Rx
Lisa - 18:50
Gaylene - 18:09
Kristine - 23:33 Rx
Abby - 15:12
Daniel - 28:43
Leo - 24:13 Rx
Linda - 25:09
Chris T. - 23:56
Jenna - 17:56 Rx
Leslie - 21:02
Chase - Mod
Cody - Mod
Vana - 22:06
Bob - Mod
Billiam - Mod
MFF - Mod
Joobin - Mod
Ernie - Mod

11.25.15 Turk

Skill: Romanian Deadlift - 5,5,5,5,5,5,5

15 Min AMRAP
7 Front Rack Lunges (135#/105#)
13 Push Ups
30 Double Unders
13 Sit Ups
7 KB Swings (24kg/16kg)

Have a great Thanksgiving!

We will be closed for Thanksgiving. Friday the 27th we will have 1 class at 9am and Open Gym from 10am - 12pm.

Lindsay Z. - 319 55#
Gina T. - 285 25#
Regina - 320 75#
Orlando - 350 95#
Eric Sr. - 330 115#
Daniel - 210 85#
Megan - 336 Rx
Nicole C. - 365 55#
Chris S. - 312 95#
Melina - 380 55#
Stephanie V. - 240 Mod
Alex B. - 290 85#
Lisa - 357 85#
Karen - 271 15#
Tom T. - 373 115#
Shanon - 400 95#
Sean L. - 338 135#
Tim - Mod
Carmen - 284 Rx
Vana - 330 85#
Cindy - 427 Mod
Brenda D. - Mod
Ryan C. - 272 Mod
Shanon - Mod
Brenda H. - 357 55#
Yajaira - 345 55#
Gaylene - 357 85#
Andres - 220 135#
Ana - 324 85#
Hoangdan - 287 35#
Kristine - 349 75#
Jessica - 318 55#
Ian - 357 85#
Gabby - 263 55#

AWL
Tempo Full Snatch 20 Reps @ 50-60%
Front Squats 4,4,4,4 @ 80%

Joobin
Lauren
Cristina R. 
Irish 
Bernie
Ernie
Billiam
 

11.24.15 Fuji

Skill: Split Jerks w/ Pause in the Catch 6x6 @ 50%

3 Rounds
21 Pull Ups
15 Overhead Squats (95#/65#)
9 Box Jumps (30"/24")

We will be closed for Thanksgiving. Friday the 27th we will have 1 class at 9am and Open Gym from 10am - 12pm.

Carmen - 10:24 45#
Abby - 10:05 55#
Orlando - 12:46 65#
Regina - 12:16 55#
Daniel - 13:33 65#
Maira - 11:18 33#
Bri - 10:52 33#
Cristina R. - 11:13 Rx
Jenna - 7:11 Rx
Cody - 75#
Chase - 8:04 75#
Adam - 17:42 Rx
Ray - Mod
Joobin - Mod
Becca - 10:47 55#
Bob - Mod
Sean L. - 14:18 95#
Brenda D. - 12:29 Rx
Cindy - 20:24 65#
Ryan L. - 9:45 Amanda 
Kristine - 15:23 55#
Gaylene - 12:21 45#
Vince - 12:05 65#
Ana - 14:33 55#
Andres - 13:52 95#
Jason G. - 16:50 Rx
Justin - 16:05 65#
Tom T. - 12:26 85#
Ravi - 11:27 65#
Marissa - 9:55 15#
Tara - 10:38 Mod
Chris T. - 15:00 95#
Trinh - 9:06 15#
Jamie J. - 11:39 35#
Alex B. - 15:18 65#
Stephanie V. - 13:53 55#
Tim - Mod
Brenda H. - 14:25 55#
Karen - 15:59 35#
Lauren - 9:34 55#
Tony - 14:00 (2) 95#
Suma - 9:30 15#
Robert - 10:08 Rx
Gabby - 13:08 35#
Hoangdan - 11:55 33#
Angie - 16:46 35#
Jake - 12:39 95#
Jessica - 12:51 Mod

11.23.15 Alarm

Skill: Squat Cleans 4,4,4,4 @ 70%, 2,2 @80%, 1,1 @90%

10 Min EMOM
Odd: Sumo Deadlift High Pull (95#/65#)
Even: 14 Burpees

We will be closed for Thanksgiving. Friday the 27th we will have 1 class at 9am and Open Gym from 10am - 12pm.

 
Regina - 9 65#
Orlando - 9 95#
Abby - 9 65#
Manish - 8 65#
Gina T. - 7 35#
Eric Sr. - Mod
Chris S. - 6 95#
Nicole C. - 8 55#
Cody - Mod
Chase - Mod
Robert - 10 Rx
Ray - Mod
Joobin - Mod
Mason - 10 Rx
Megan - 10 Mod
Ryan L. - 10 Rx
Jason G. - Mod
Jesse - 10 75#
Cindy - 10 Rx
Becca - 10 55#
Bob - Mod
Andres - 9 95#
Tom T. - 9 Rx
Vana - 9 Rx
Justin - 7 Rx
Jason T. - Mod
Ravi - 10 65#
Chris T. - 8 95#
Jimmy - 7 85#
Trinh - 7 45#
Lauren - 10 55#
Tony - 6 Rx
Ryan C. - 8 95#
Cristina R. - 10 Rx
Alex B. - 9 Rx
Bryan - 7 75#
Jamie J. - 55#
Shanon - 10 Rx
Vanessa - 10 Rx
Delilah - 9 55#
Jaclyn - 10 55#
Nick B. - 10 Rx
Suma - 10 15#
Lindsay D. - 10 35#
Tara - 10 Mod 
Brenda D. - 8 Rx
Ana - 8 Rx
Angie - 4 55#
Jake - 10 Rx
Irish - 8 Rx
Alex N. - 2 65#
Hoangdan - 5 60#
Abraham - 9 65#

11.22.15 Ramsey

Skill: Overhead Squats 5,5,5,5,5

For time.
Run 400m
then
27 - 21 - 15 - 9
Med Ball Cleans (20#/14#)
Push Press (95#/65#)
then
Run 400m

Kristine - 16:16 55#
Chris T. - 18:14 Rx
Delilah - 23:46 Rx
Sergio - 21:42 85#
Ryan C. - 18:07 85#
Jessica - 24:45 45#
Jamie J. - 21:16 35#
Nita - 15:18 35#

AWL
Joobin
Vana
Jason T.
Michele
Jen T.
Red?

11.21.15 Goldie

Skill: Snatch Pull 7,7,7,7,7 @ 50 - 65%

10 Min AMRAP
25 Double Unders
5 Deadlifts (225#/175#)
10 Knee to Elbow
1 40ft Bear Crawl

We will be closed for Thanksgiving. Friday the 27th we will have 1 class at 9am and Open Gym from 10am - 12pm.

Jessica - 133 95#
Subhi - 162 65#
Rich E. - 123 205#
Lindsay Z. - 148 95#
Megan - 161 175#
Nita - 164 85#
Manish - 173 135#
Regina - 164 175#
Orlando - 123 225#
Chris T. - 131 225#
Sean L. - 160 225#
Mason - 138 Rx

11.20.15 Smash

Skill: Front Squats + Jerks - 3 x (3+3), 3 x (3+2), 3 x (3+1)

4 Rounds
10 DB Snatches (50#/30#)
8 Box Jumps (30"/24")
6 Cleans (135#/95#)
4 Burpee Pull Ups
2 Pistol Squats

Abby - 11:30
Jesse - 14:12
Carmen - 13:12 Rx
Michele - 12:16
Lisa - 15:55
Alex B. - 18:58
Lauren - 12:28
Eric Sr. - 12:50
Orlando - 13:06
Regina - 13:25
Nicole C. - 13:13
Chris S. - 16:46
Simon - 15:40
Stephanie V. - 19:20 (3)
Luis - 11:23
Lindsay D. - 14:22
Ray - Mod
Sean L. - 14:03
Megan - 8:50 
Ryan L. - 16:21 Rx
Joe G. - Mod
Ana - 12:40 95#
Daniel G. - 9:25 Rx
Cindy - 16:39 
Mason - 12:44 Rx
Becca - 10:42
Noemi - 13:53
Leslie - 14:52 
Gina - 14:00
Jenna - 9:14
Jenifer - 11:32
Ram - 13:41 Rx
Ravi - 11:01
Jason G. - Mod
Steve P. - 10:36
Kristine - 10:35
Daniel R. - 12:45
Jose E. - 14:11 
Sal - 6:20
Hoangdan - 12:32
Chris T. - 14:24
CJ - 8:35 Rx
Lori - 11:11
Nick B. - 9:29 Rx
Melina - 12:05
Tom T. - 12:02
Marissa - 7:00

AWL
Front Squats 3,3,2,2,2,1,1,1,1
Behind the Neck Jerk 4,4,4,4,4,4

Robert 
Andres
Joobin
Cristina R.
Jason T. 
Vana

11.19.15 Flow

Skill: (3 Rounds) 1 Min to complete: 30 Sec L- Hold / 25 Sit Ups / 60 Sec Plank Hold / 50 Flutter Kicks

6 Rounds
12 KB Swings (32kg/16kg)
1 Shuttle Run 
10 Ring Dips

Abby - 10:02
Jesse - 11:35
Carmen - 10:15
Regina - 10:15
Lindsay Z. - 10:15
Josh - 8:40 Rx
Tom T. - 10:43 Rx
Luis - 10:13
Cody - 9:58
Chase - 12:23
Robert - 14:43 Rx
Ray - Mod
Megan - 10:21
Tom S. - 11:01 Rx
Ram - 10:45

Jimmy - 11:19
Amarjit - 9:42
Joe G. - 9:33 Rx
Jaclyn - Mod
Maira - 10:00
Becca - 10:49
Ryan L. - Mod
Mason - 11:12 Rx
Jason G. - 14:49
Jenna - 9:33 
Ana - 9:01 
Cindy - 10:34
Sean L. - 13:52
Daniel - 10:08
Delilah - 10:00
Ravi - 9:24
Chris T. - 11:40
Lori - 11:39
CJ - 8:03 Rx
Karen - 12:26
Leslie - 9:20
Thang - 12:47
Steve P. - 10:53
Trinh - 9:44
Vana - 10:40
Suma - 11:00
Kristine - 9:41
Cristina R. - 10:24
Hoangdan - 10:19
Subhi - 9:09
Alex N. - 10:48
Stephanie V. - 13:02
Jessica - 9:52
Angie - 9:42
Jake - 10:09 Rx
Jose V. - 10:15

11.18.15 Caveman

Skill: Power Snatch 6,6,4,4,4,1,1

30 - 20 - 10
Wall Balls (20#/14#)
Pull Ups

We will be closed on Thanksgiving.  Please make a note.

Josh - 5:15 Rx
Daniel - 10:29
Eric Sr. - 18:10 Rx

Nicole C. - 8:49
Chris S. - 12:22 Rx
CJ - 4:55 Rx
Taylor F. - 12:20 Rx
Gina T. - 9:29
Mason - 6:36 Rx
Brenda D. - Mod
Becca - 8:25
Joe G. - 4:36 Rx
Tara - Mod
Ryan L. - 9:34 Rx
Cindy - 15:28
Jenna - 7:40 Rx
Karen - 14:24
John K. - 7:40 Rx
Martin - 7:51 Rx
Jose E. - 12:03
Leslie - 10:53
Tom T. - 14:43 DT 115#
Trinh - 8:57
Sean O. - 10:30 Rx
Marissa - 12:37
Shanon - 6:55 Rx
Ryan C. - 9:32 Rx
Suma - 11:17
Ana - 9:24
Steve P. - 7:26
Jenifer - 9:02
Hoangdan - 9:37
Jessica - 5:30
Jamie J. - 9:14

AWL
Power Snatch 5,5,5,3,3,3,1,1,1
Power Clean 5,5,5,3,3,3,1,1,1

Nick B. 
Jason T. 
Carmen
Joobin
Andres
Cristina R.
Irish
Kristine
Danielle
Tony
Lauren
Justin

11.17.15 Uptown

Skill: Back Squats 7,7,7,7,7 @ 75-85% 1RM

13 Min AMRAP
10 Toe to Ring
20 Push Ups
3 Tire Flips

Carmen - 230
Regina - 165
Orlando - 135
Abby - 198
Jesse - 167
Lindsay Z. - 196
Tom T. - 185
Tom S. - 213
Ryan L. - 202
Ray - Mod
Anthony - Mod
Gina M. - 170
Mason - 216
Joe G. - 231
Ram - 198
Brenda D. - 206
Amarjit - 165
Jimmy - 132
Chase - Mod
Cody - 165
Gaylene - 165
Jenna - 279
Jason G. - 157
Mark B. - 185
Cindy - 195
Robert - 176
Trinh - 158
Sean L. - 165
CJ - 263
Brenda H. - 171
Delilah - 120
Andres - 168
Jose E. - 108
Ravi - 200
Marissa - 124
Sal - 100
Thang - 185
Lauren - 190
Tony - 135
Yajaira - 165
Lori - 66
John K. - 137
Tara - Mod
Jamie J. - 121
Danielle - 175
Alex B. - 129
Bryan - 165
Michele - 231
Lisa - 218
Steve P. - 165
Jenifer - 172
Kristine - 195
Angie - 114
Jake - 190
Gabby - 152
Justin - 147
Alex N. - 66
Hoangdan - 165
Irish - 154
Karen - 208
Subhi - Mod