Skill: Deadlifts - 7x3 @ 80-90%
10 Min AMRAP
10 Ring Dips
15 American KB Swings (32kg/16kg)
Reminder: there is only Open Gym this Friday afternoon from 3-5pm. NO 5:30pm or Advanced Weightlifting due to our 3 year Anniversary at Campo di Bocce from 7-9pm. Please bring your $10 to the event.
Abby - 157 16kg
Adam - 151 20kg
Carmen - 130 16kg
Michele - 180 12kg
CJ - 124 Rx
Nicole L. - 125 12kg
Robert Mu. - 113 Rx
Ravi - 203 16kg
Simon - 126 18kg
Roheet - 150 20kg
Courtney - 185 12kg
Brenda D. - 185 16kg
Sean P. - 128 Rxish
Lauren - Mod
Cross - 200 14kg
Joe - 155 24kg
Megan - 195 16kg
Becca - 175 16kg
Ryan L. - 139 Rx
Mason - 129 Rx
Lindsay D. - 210 10kg
Quang - 160 18kg
Melina - 185 14kg
Jamie - 149 12kg
Freddy - 181 20kg
Melissa - 244 16kg
Robert Mc. - 171 14kg
Rhyna - 175 16kg
Jesse - 200 16kg
Ruben - 135 18kg
Trinh - 219 10kg
Leslie - 205 16kg
Tom T. - 136 Rx
Cindy - 183 12kg
Evelyn - 175 10kg
Miguel - 120 18kg
Dennis - 135 Rx
Rick - 150 16kg
Daniel - 235 16kg
Vanessa - 150 16kg
Chris D. - 125 Rx
Shanon - 172 Rx
Joleen - 200 8kg
Vana - 158 12kg
Justin - 112 Rx
Tyler - 120 20kg
Jenifer - 225 12kg
Subhi - 160 24kg
Hoangdan - 185 12kg
Endurance
"Mini Murph"
1 Mile Run
50 Pull Ups
100 Strict Push Ups
150 Air Squats
1 Mile Run
Mike
Tara
Joobin
Gaylene
Lise
Kristine
Brenda H.
Helen
Adrienne
Ana
Skill: Back Squats - 4x8 @70%
4 rounds
10 Knee to Elbow
20 Ring Rows
40 Double Unders
Row 200m
Reminder: there is only Open Gym this Friday afternoon from 3-5pm. NO 5:30pm or Advanced Weightlifting due to our 3 year Anniversary at Campo di Bocce from 7-9pm.
Abby - 20:23
Lindsay Z. - 23:25
Quang - 18:49
Eric Sr. - 18:10
Will - 20:38
Tom S. - 19:17 Rx
CJ - 15:27 Rx
Brenda D. - 13:50
Bernie - 14:30
Ana - 15:00
Quang - Mob
Sean P. - 18:25 Rx
Wury - 13:24
Joe - 14:23 Rx
Karen W. - 19:28
Mason - 17:35 Rx
Lauren - 12:45
Jenna - 13:29 Rx
Helen - 22:21
Jaclyn - 20:04
Marika - 16:15
Megan - 13:22 Rx
Rohan - Mod
Tara - 12:29 Rx
Freddy - 12:20
Bob - Mod
Courtney - 15:30
Becca - 15:38 Rx
Brenda H. - 15:57
Gaylene - 15:05
Nicole L. - 21:32
Leslie - 15:34
Melina - 15:17
Amarjit - 13:20
Cindy - 18:01
Matt - 15:10
Jacque - 12:20
Sean E. - 12:35 Rx
Chris D. - 18:26
Robert Mc. - 19:08
Dennis - 13:48
Vanessa - 16:34 Rx
Chris T. - 19:23
Hoangdan - 17:51
Adrienne - 14:45
Jenifer - 17:51
Bryan - 18:02
Ryan C. - 14:12
Joleen - 15:42
Shanon - 12:30 Rx
Charles - 15:49
Simon - 18:18
Trinh - 16:33
Amelia - 17:32
Ram - 18:38
Noemi - 21:26
AWL
- 6 x (2 Front Squats + 2 Jerks) Start at 65% and build weight.
- Power Snatch - 5x2 Weight by Feel
- Deadlifts - 5x3 @ 100% Max Clean
Nick B.
Andres
Kristine
Irish
Subhi
Jason T.
Skill: Power Cleans - 5x5 @ 70% Touch n Go
5 Rounds
7 Sumo Deadlift High Pulls (95#/75#)
3 Muscle Ups/6 Pull Ups
7 Back Squats
5 Shoulder to Overhead
Adam - 32:46 16.5
Justin - 20:01 16.5
Rahul - 8:49 (3) 65#
Mike - 15:46 95#
Abby - 14:10 75#
Eric Sr. - 12:15 Mod
Rohan - Mod
Navs - Mod
Tom T. - 9:46 Rx (Bar)
Melina - 10:37 55#
Wury - 13:49 55#
Helen - 14:12 Mod
Tom S. - 26:03 16.5
Sergio - 11:23 95#
Ravi - 6:33 95#
Cody - 7:17 95#
Tara - 17:05 16.5
Karen W. - Mod
Freddy - 9:27 95#
Brenda D. - 11:58 75#
Mason - 11:40 Rx (Ring)
Gaylene - 10:19 75#
Joe - 7:23 Rx (Ring)
Jenna - Mod
Bob - Mod
Kristine - 9:32 65#
Brenda H. - 12:56 65#
Yajaira - 15:55 65#
Sean E. - 9:32 Rxish (Ring)
Ryan C. - 10:24 95#
MArtin - 13:57 95#
Becca - 10:50 65#
Jamie - 13:08 55#
Andres - 9:04 95#
Jason T. - 16:22 95#
Vana - 9:2955#
Maria - 16:10 55#
Joobin - 12:51 Rx (Ring)
Shanon - 13:54 Rx (Ring)
Chris T. - 9:07 95#
Trinh - 11:18 55#
Cindy - 11:04 65#
Dennis - 6:57 Rx
Ryan L. - 14:22 Rx
Subhi - 12:12 95#
Ram - 10:20 Mod
Adrienne - 10:58 55#
Irish - 9:50 55#
Robert - 8:50 95#
Vanessa - 13:48 75#
Ana - 14:33 75#
Anthony A. - 14:51 95#
Hoangdan - 10:50 55#
Nita - 11:03 45#
Manish - 14:55 95#
Tyler - 15:11 95#
Bernie - 12:30 Rx (Ring)
Charles - 14:35 75#
MyChan - 11:25 35#
Skill: Back Racked Lunges - 3x20 (Weight by Feel)
3 Rounds
50 Russian KB Swings
20 Sit Ups
We are closed tomorrow for Easter.
Joel - 6:55 18kg
Ravi - 6:18 16kg
Subhi - 9:03 20kg
Josh - 7:57 18kg
Nita - 6:03 10kg
Manish - 8:12 12kg
Irish - 6:06 14kg
Jamie - 8:20 14kg
Dennis - 8:35 24kg
Honagdan - 7:38 10kg
Lisa - 7:25 8kg
Shanon - 6:09 16kg
Jenna - Mod
Megan - 6:28 16kg
Sean L. - Mod
Rose - 20:20 16.5
Rick - 10:02 16kg
Mason - 6:32 24kg
Quang - Mob
Leay - Mob
Tony - Mod
Jason G. - 32:34 16.5
MFF - 14:04 16.5
Skill: Snatch Balance - 6x4 - Weight by Feel
14 Min AMRAP
9 Front Squats (95#/65#)
9 Pull Ups
9 HSPU's
9 Sit Ups
9 DB Snatches (35#/25#)
9 Dips
Abby - 204
Jesse - 186
Carmen - 253
Winston - 178
Laura - 309
Michele - 239
Maira - 253
Simon - 204
Anthony B. - 200 Rx
Nicole L. - 195
Bernie - 218 Rx
Sean P. - 224
Freddy - 234
Mason - 168 Rx
Joe - 302 Rx
Megan - 195
Brenda D. - 240
Jenna - Mod
Marika - 232
Tom T. - 238 Rx
Amarjit - 224
Becca - 253
Steve V. - 197 Rx
Ryan L. - 224 Rx
Jenifer - Mod
Delilah - 242
Ella - 172
Ana - 181
Andres - 170
Trinh - 242
Jamie - 249
Chris T. - 198
Quang - 195
Cindy - 233
Daniel - 280
Chris S. - 175 Rx
Nicole C. - 179
Rhyna - 226
Kristine - 204
Amelia - 183
Gaylene - 242
Lisa - 224 40#
Tyler - 161
Endurance
10 Min AMRAP - 10 Squat Jumps (45#/33#) then Run 100m
10 Rounds - Row 150m + 10 Sit Ups + 5 Push Ups + 1 Min Rest
Yajaira
Brenda H.
Carmen
Chris T.
Karen
Adrienne
Tara
Sorry for the late notice but we are closed this Sunday for Easter. Get outside and use your fitness!
Skill: Back Squats - 2x5 @75%, 3x3 @85%, 4x1 @95%
For time.
100 Double Unders
15 Wall Balls (20#/14#)
75 Double Unders
15 Burpees
50 Double Unders
15 Wall Balls
25 Double Unders
15 Burpees
Melissa - 7:50 10#
Abby - 9:13 10#
Jesse - 14:32 12#
Lindsay Z. - 13:11 Rx
Helen - 16:12 10#
Danny - 12:35 Mod
Eric Sr. - Mod
Wury - 8:26 10#
Tom S. - 15:41 Rx
Anthony B. - 11:15 Rx
Courtney - 11:44 10#
Roheet - 10:38 20#
Ravi - 9:07 20#
Ernie - 7:03 Rx
Brenda D. - 9:59 Rx
Karen W. - 6:45 10#
Sean P. - 11:03 Rx
CJ - 7:47 Rx
Sean L. - 9:47 20#
Megan - 7:01 Rx
Anthony A. - 9:13 20#
Mason - 15:17 Rx
Jenna - Mod
Jason G. - 8:36 20#
Trinh - 11:54 10#
Jenifer - 9:56 10#
Freddy - 7:53 16#
Simon - 14:47 20#
Vince - 9:50 Rx
Andres - 11:34 20#
Melina - 8:38 12#
Leslie - 10:05 14#
Matt - 10:55 20#
Jacque - 7:31 14#
Quang - 8:50 135#
Martin - 11:27 16#
Brenda H. - 8:51 12#
Yajaira - 9:40 12#
Chris T. - 12:36 20#
Gaylene - 10:50 14#
Shanon - 7:35 Rx
Ryan C. - 12:39 20#
Cindy - 7:26 14#
Rhyna - 8:19 12#
Amelia - 9:12 10#
Adrienne - 8:40 10#
Daniel - 11:36 20#
Joleen - 8:46 10#
Hoangdan - 8:16 10#
AWL
5 Reps each - 3 Postion Snatch @ 60-70%, 2 Position Snatch @ 70-80%, Full Snatch @ 80-90%
Front Squats - 8 @ 60%, 6 @ 70%, 4 @ 80%, 2 @ 90%
Jason T.
Vana
Nick B.
Joobin
Tara
Lauren
Tim
Kristine
Nicole C.
Chris S.
Subhi
Irish
Ram
Skill: Snatch Grip Deadlifts - 5x7 w/ a pause at the launch on both ascent and descent.
5 Rounds
12 Push Ups
8 Snatches (95#/65#)
10 Toe to Bar
6 Box Jumps (30"/24")
Ravi - 11:22 65#
Regina - 19:03 Rx
Winston - 16:33 Rx
Abby - 14:01 55#
Adam - 15:41 Rx
Kyle - 16:32 65#
Michele - 13:41 65#
Ernie - 11:04 Rx
Maira - 16:58 55#
Tom S. - 14:23 Rx
Roheet - 14:29 Mod
Nicole L. - 15:14
Robert - 17:00
Sean P. - 12:52
Mason - 13:59 Rx
Tara - 7:32 Mod
Steve A. - 10:00 (4) Rx
Lauren - Mod
Tim - Mod
Freddy - 11:04 65#
Amarjit - 11:20 65#
Megan - 12:05 Mod
Joe - 11:04 Rx
Marika - 12:25 60#
Cody - Mod
CJ - 11:13 Rx
Brenda D. - 15:25 Rx
Trinh - 11:45 (3) 55#
Jose - 19:52 105#
Delilah - 18:13 55#
Andres - 17:48 95#
Vanessa - 18:41 Rx
Tom T. - 15:35 Rx
Becca - 12:53 Rx
Martin - 23:00 85#
Jacque - 15:25 Rx
Matt - 15:00 65#
Chris T. - 20:15 95#
Irish - 19:13 65#
Melina - 16:40 55#
Jamie - 18:01 45#
Rick - 20:44 75#
Cindy - 13:20 55#
Shanon - 11:16 Rx
Bryan - 14:19 75#
Joleen - 13:15 25#
Drew - 12:30 Mod
Lynda - 6:40 Mod
Amelia - 13:55 35#
Taylor - 14:08 45#
Noemi - 13:46 55#
Tyler - 15:35 65#
Ryan L. - 16:29 Rx
Vince - 15:57 65#
Hoangdan - 16:53 55#
Charles - 16:31 65#
Subhi - 17:55 95#
Ram - Mod
Endurance
- Partner EMOM - 20/30 Jump Rope & 10 DB Snatch
- Run 400m / Rest 1 Min / Run800m / Rest 2 Min / Run 1200m / Rest 3 Min / Run 1600m
Gaylene
Kristine
Karen
Helen
Yajaira
Brenda H.
Chris T.
Freddy - 181 20kg
1 Mile Run
