Thursday, March 31, 2016

3.31.16 Elevator

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

Wednesday, March 30, 2016

3.30.16 Tunnel

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.



Tuesday, March 29, 2016

3.29.16 Fast Lane

Skill: Overhead Walking - 9x20yds @ 50%,75%, or 100% of your bodyweight


For time.
15 Box Jumps (24"/20")

25 Hand Release Push Ups

Run 100m
15 Box Jumps
25 Push Ups
Lunge 100m
15 Box Jumps
25 Push Ups
Run 100m

There will be NO 5:30pm and NO AWL this Friday for our 3 Year Anniversary at Campo di Bocce.  We will only have Open Gym from 3-5pm.  

Nicole Castro - 11:05
Carmen - 8:56
Melissa - 10:01
Kyle - 12:32
Adam - 12:07
Rahul - 11:26
Michele - 10:36
Brenda D. - 9:37
Ana - 10:51
Vince - 11:45 
Tom S. - 12:02 
Cody - 8:43
Ravi - 10:11
Quang - 9:42
Mason - 8:35
Tara - 7:58
Courtney - 11:09
Roheet - 10:41
Sean P. - 9:08
Megan - 8:11
Robert - 9:48
Nicole L. - 12:06
Jenifer - 9:42
Joe - 8:25
Freddy - 8:27
Sean L. - Mod
Lauren - Mod
Marika - 11:59
Jenna - 9:40
Jewell - 11:50
Nick B. - 10:05
Andres - 12:43
Luis - 11:52
Jose - 14:57
Irish - 10:43
Martin - 10:22
Chris T. - 13:38
Tom T. - 8:21
Melina - 9:47
Joleen - 11:08
Sean E. - 7:15
Dennis - 6:42
Cindy - 12:41
Vana - 9:45
Jason T. - 13:29
Noemi - 15:00
Rick - 12:06
Trinh - 12:38
Subhi - 13:18
Tyler - 13:58
Rhyna - 9:45
Ryan L. - 10:54
Hoangdan - 11:27

Endurance
- 10 Rounds - 100m Sprint w/ 90secs Rest
- Tabata - Plyo Steps, KBS, Lateral Ladder, Single Leg Jump Rope

Carmen 
Gaylene
Brenda H.
Hooman
Jamie
Chris T.
Joobin







Monday, March 28, 2016

3.28.16 Resurgence

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#




3.27.16 Happy Easter

Saturday, March 26, 2016

3.26.16 Basket

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


Friday, March 25, 2016

Open Workout 16.5

Skill: Warm up for WOD!

21 - 18 - 15 - 12 - 9 - 6 - 3 Thrusters (95#/65#) Bar Facing Burpees

Compare to: 3.28.14

We will be closed this Sunday for Easter.

Winston - 23:11 Rx
Mike - 23:01 Sc
Carmen - 19:28 Rx
Will - Mod
Josh - 27:25 Mod
Eric Sr. - Mod
Wury - 20:29 35#
Nicole L. - 27:15 35#
Dennis - 17:58 Rx
Gaylene  - 22:52 Sc
Cody - 14:31 Sc
Rohan - Mod
Navs - Mod
Joe - 17:31 Rx
Mason - 19:13 Rx
Leslie - 20:41 Rx
Dennis - Mod
Jenna - 15:31 Rx
Becca - 17:41 Rx
Joobin - 14:52 Rx
Quang - 17:51 65#
Brenda D. - 20:05 Rx
Ella - 22:35 Rx
Tom T. - 22:28 Rx
Ana - 19:36 Rx
Ryan L. - 19:00 75#
Vanessa - 18:38 Rx
Melina - 189:37 Sc
Delilah - 21:20 Sc
Honagdan - 21:37 Sc
Matt - 26:05 Sc
Jacque - 19:37 Rx
Jose - 24:38 Rx
Robert - 18:28 Rx
Joleen - 17:20 35#

AWL
-5 Reps each: 3 Position Clean @ 70%, 2 Position Clean @ 80%, Squat Clean @ 90%
-Push Press - 5,4,3,2,1 Ascending Weight

Tim
Nick B.
Vana
Irish
Joobin
Sean L.

Thursday, March 24, 2016

3.24.16 Aromas

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

 

Closed this Sunday 3/27/16 for Easter

Sorry for the late notice but we are closed this Sunday for Easter.  Get outside and use your fitness!

Wednesday, March 23, 2016

3.23.16 Pinball

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

Tuesday, March 22, 2016

3.22.16 Makai

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.