12.31.17

Skill: Push Press - 10 Min to work up to daily max

6 Min AMRAP
6 Burpees
6 Power Snatch (95#/65#)
Rest 2 Mins
6 Min AMRAP
6/4 Cal Bike
6 Thrusters

Odeh - 108 75#
Jenifer - 94 55#
Brianna - 100 35#
Penelope - 124 35#
Gaylene - 228 Rx
Kristine - MBC
Karen W. - 249 15#
Claudette - 112 55#
Jewell - 113 Rx
Jose - MBC
Joseph - 130 Rx
Jacque - 110 Rx
Shruti - 105 35#
Lewis - 108 55#

OLY
- Power Cleans
- Push Jerks
- Front Squats

AJ
Tierra
Melina
Tom T. 
Tom S. 
Trinh
Baggy
Skye
Nicole N. 
Vanessa
Regina
Dom
Jacque

12.30.17 Camilleri

3 Rounds
Run 400m
12 Pull Ups
Run 300m
24 Air Squats
Run 200m
17 Push Ups
Run 100m
33 Sit Ups

Zoe - TC
Allison - TC
Lise - 28:47
Kristine - 27:47
Lindsey G. - 30:48
Robert Mc. - 27:48
Maddy - Mod
Ryan C. - 26:10
Ravi - 38:05
Shanon - 29:24
Sean K. - 23:40
Tharun - 32:51
Jewell - 29:55
Brenda H. - 28:50
Sayed - 34:08
Arun - 35:31
Anuja - 26:50
Chris D. - 32:21
Vanessa - 26:35
Vishant - 34:53
Gabby - 32:15
Christian - 29:57
Nicole N. - Mod
Shruti - 36:13
Gina - Mod
Joe - Mod

12.29.17

Skill: Back Squat - 5x10 Weight By Feel


3 Rounds for Total Reps
1 Min Each
Cal Row
Push Ups
Double Unders
Wall Balls
Rest

Karen W. - 445
Casey - 493
Matt Sh. - 220 Rx
Analilia - 461
Adam - 209 Rx
Kym - 292
Carmen C. - 213 Rx
Sayed - 340
Claudette - 296
AJ - 230 Rx
Kiara - 264
Maira - 681
Rama - 259
Lewis - 196
Vishant - 537
Sean K. - 251 Rx
Darlene - 172
Rich D. - 346
Gabby - 358
Joel - 273
Robert Mc. - 207 Rx
Brianna - 358
Regina - 187 Rx
Tryphena - 136
Chris M. - 124 
Katie M. - 512
Eddie M. - Mod
Alex - Mod
Bailey - Mod
Trinh - 453
Celena - 158
Nino - 297
Bernie - Mod
Jose - MBC
Grant - Mod
Ivo - 310 
Brenda D. - Mod
Steve R. - 454
Tom T. - Mod
Ryan P. - Mod
Cindy - 508
Ryan C. - 316 Rx
Shanon - 326 Rx
Tom S. - 273 Rx
Kim - 564
Russel - 575
Leslie - 432
Shruti - 512
Kristine - MBC
Christian - 487
Maddy - Mod
Robert P. - Mod
Eddie C. - 360 
Skye - 507

OLY
- Snatch Balance
- Clean High Pull
- Back Squats

Odeh
Joseph
Phoebe
Shone

12.28.17

Skill: Muscle Up Breakdown - Ring Swing, St. Pull Ups, Dips

8 Min AMRAP
4 Deadlifts (275#/185#)
6 Box Jumps (30"/24")


Maddy - Mod
Kimmy - 90 175#
Karen W. - 100 45#
Zach - 73 Rx
Ravi - 55 135#
Alex - 44 175#
Adam - 70 Rx
Kym - 90 115#
Analilia - 98 105#
Chi - 84 105#
Matt Sh. - 53 275#
Barrie - 77 55#
Katie V. - 64 115#
Lay - 84 125#
Ali - 85#
Maira - 96 135#
Rama - 96 95#
Arun - 84 125#
Tom T. - 65 Rx
Melina - 67 Rx
Eric Sr. - Mod
Jacque - 85 Rx
Brianna - 104 75#
Tom S. - 74 Rx
Gabby - 64 185#
Adrienne - 108 125#
Sean K. - 78 185#
AJ - 80 Rx
Katie M. - 70 135#
Carmen C. - 63 Rx
Regina - 77 185#
Jordan G. - Mod
Amarjit - 84 185#
Megan _ mod
Grant - Mod
Bailey - Mod
Steve R. - 98 135#
Cindy - 100 165#
Brenda D. - Mod
Joe - 100 Rx
Kristine - MBC
Jose - MBC
Skye - 72 225#
Nicole N. - 99 105#
Ram - 55 225#
Ivo - 108 185#
Jewell - 121 135#
Celena - 100 55#
Miguel - 84 165#
Nino - 84 135#
Robert P. - 100 125#
Kim - 120 145#
Leslie - 98 155#
Russell - 97 145#
Irish - 114 135#
Subhi - 84 225#
Leticia - Mod
Jully - 48 35#
Odeh - 72 215#
Gina - 86 155#
Joseph - 84 Rx
Shone - 84 185#

Endurance
15 Mins Bike
15 Min Run
15 Min Row

Brenda H. 
Karen W. 
Trinh

12.27 17

Skill: Overhead Squat - Find 1 Rep Max or 5x3

6 Rounds - 15 Min Cap
5 Squat Cleans (135#/95#)
10 HSPU's
0.5/0.4km Bike

Matt Sh. - 15:00 95#
Casey - 15:00 95#
Karen W. - 10:55 35#
Kimmy - 14:59 95#
Zach - Mod
Eddie M. - 90 75#
Vanessa - 102 75#
Chi - 13:32 65#
Sayed - 100 75#
AJ - 117 Rx
Grant - Mod
Katie V. - 13:35 55#
Ali - 115 65#
Katelyn - 97 35#
Gabby - 108 85#
Maira - 95 75#
Darlene - 13:09 60#
Eric D. - 116 115#
Chris M. - 95 75#
Rama - 13:37 35#
Katie M. - 12:37 65#
Vishant - 105 65#
Manish - 105 95#
Jacque - 111 Rx
Amarjit - 13:35 75#
Eric Sr. - Mod
Megan - Mod
Jordan G. - Mod
Joe - 13:05 Rx
Jenifer - mod
Dom - Mod
Brenda D. - 13:45 95#
Ryan C. - Mod
Shanon - 106 Rx
Zoe - TC
Brianna - TC
Carmen C. - 12:30 95#
Regina - 12:59 95#
Stephanie - Mod
Kristine - MBC
Robert P. - 14:09 35#
Jewell - 12:55 85#
Brenda H. - 12:47 75#
Leticia - 100 75#
Miguel - 115 85#
Tom S. - 90 Rx
Subhi - 102 125#
Kim - 12:45 85#
Tharun - 100 65#
Leslie - 12:37 65#
Christian - 14:48 115#
Russel - 14:55 75#
Jose - MBC
Cindy - 14:22 85#
Eddie C. - 104 55#
Ivo - 13:19 95#
Nicole N. - 80 65#
Skye - 96 115#
Lewis - 13:52 75#
Alex - 76 Rx
Ryan P. - 81 65#

OLY
- 3 Position Power Clean
- Power Snatch
- Snatch Push Press + OHS

Tom T. 
Melina
Joseph
Trinh
Celena
Nino
Gina
Shone
Irish
Phoebe

12.26.17

9 - 15 - 21 - 15 - 9
Burpees
Toe to Bar

then 

Sledgehammer Relay

Katie V. - 10:44
Zach - 11:55 Rx
Eddie - 136
Alex - 105
Barrie - 9:46
Analilia - 128
Kiara - 116
Gaylene - 9:18
Carmen C. - 130 Rx
Maira - 11:11
Lev - 133 Rx
Josh - 102
Vishant - 92
Lauren - MBC
Desiree - 12:00
Vanessa - 9:40 Rx
Penelope - 9:22
Eric D. - 10:35
Adam - 105 Rx
Kym - 9:37
Sean K. - 10:48 Rx 
Regina - 11:01 Rx
Katie M. - 10:12
Gabby - 11:13
Eric Sr. - Mod
Robert Mc. - 129 Rx
Jordan G. - Mod
Kristine - MBC
Dom - Mod
Bailey - Mod
Joaquin - Mod
Brenda D. - 10:48
Joe - 10:56 Rx
Shanon - 8:30 Rx
Ryan C. - Mod
Maddy - Mod
Tom T. - 11:39 Rx
Tobias - 10:57 Rx
Gina - 122
Miguel - 90
Ivo - 10:52
Guido - 120
Mike S. - 120
Tharun - 123
Jewell - 10:56
Jenifer - 90
Melina - 9:24 Rx
Tony - 11:34 Rx
Cindy - 116
Nita - 11:53
Manish - 9:09
Leticia - 8:04
Jully - 115
Eddie C. - 11:23
Lewis - 11:52
Christian - 127
Trinh - 124
Odeh - 123
Shone - 129
Phoebe - 7:06
Charise - 9:16
Rich E. - 10:53

12.25.17 Christmas

We are closed.  Merry Christmas!

12.24.17

We are closed.  Happy Christmas Eve!

12.23.17 12 Days of Christmas WOD

Skill:  Get ready for WOD!

For time.
For time. (40 Min Cap)
1 Front Squat (135#/95#)2 Knee to Elbow
3 HSPU's
4 KB Swings (24kg/16kg)
5 Push Ups
6 Bent Over Rows (135#/95#)
7 Med Ball Ground to Overhead (20#/14#)
8 Sit Ups
9 Burpees
10 Pull Ups
11 Box Jumps (24"/20")
12 Cleans (135#/95#)


Compare to: 12.24.16


Zoe - TC
Dylan - TC
Penelope - TC
Allison - TC
Gaylene - 21:54
Kristine - 25:45
Mitchell - 32:55
Jenna - 20:49 Rx
Megan - 16:56 Rx
Chi - 25:43
Joel - 25:42
Robert Mc. - 25:28 Rx
Gabby - 29:35
Jewell - 24:41
Laura - 24:00 Rx
Tim - 31:11
Subhi - 31:24
Vishant - 31:40
Maira - 31:19
Brenda H. - 30:18
Adrienne - 25:01
Adam - 28:46 Rx
Kym - 25:28
Odeh - 33:07
Regina - 26:35
Orlando - 33:22
Carmen C. - 29:59
Vanessa - 27:55 Rx
Mihaela - 29:48
Ivo - 23:21
Tom T. - 28:05 Rx
Tom S. - 27:12 Rx
Melina - 30:05 Rx
Katie M. - 22:02
Joobin - 26:31 Rx
Shruti - 33:56
Irish - 28:58
Tony - 26:27 Rx
Eric Sr. - Mod
Lauren - MBC
Chris T. - Mod
Jordan G. - Mod
Joseph - 24:40 Rx
Quang - Mod
Karen W. - 28:12
Ryan L. - 26:21 Rx
Manish - 32:40

12.22.17

Skill: Deadlifts - 7x3 @ 80-90%


Row Intervals
Row 500m x 3
Rest 3 Mins
Record Top Time

Casey - 1:51.2
Eddie M. - 1:58.9
Matt Sh. - 1:40.0
Karen W. - 2:19.1
Katie M . - 1:58.9
Michele - 2:30.4
Zach - 1:40.0
Grant - Mod
Ravi - 2:06.4
Arun - 1:58.6
Sayed - 1:47.9
Vishant - 1:59.2
Katie V. - 1:50.7
Tryphena - 2:06/9
Jenna - Mod
Travis - 1:39.6
Maira - 1:58.8
Sarah - 2:02.1
Lev - 1:37.3
Lewis - 1:49.8
Gaylene - 1:54.2
Ryan C. - 1:42.0
Vanessa - 2:00.5
Mihaela - 2:00.5
Jewell - 1:56.3
Tom T. - 1:42.4
Nik - 1:53.6
Gabby - 1:51.2
Bri - 1:58.8
Adrienne - 2:02.8
Shruti - 2:08.8
Alex - 2:01.3
Celena - 2:04.4
Regina - 2:06.4
Orlando - 1:43.2
Rahul - 2:02.5
Rich D. - 1:50.2
Ana - 2:04.6
Brenda D. - Mod
Dom - Mod
Anna - 1:50.7
Kristine - MBC
Irish - Mod
Ivo - 1:45.6
Heather - 1:54.7
Ash - 1:58.1
Joseph - 1:41.0
Chris T. - 1:41.7
Robert P. - 1:53.8
Lauren - MBC
Jose - MBC
Eddie C. - 1:56.9
Tharun - 1:59.0
Ryan L. - 1:47.4
Matt So. - 1:34.8
Jacque - 1:48.8
Melina - Mod
Subhi - 1:42.4

OLY

- Push Press
- Snatch High Pull
- 1.25 Front Squats

Trinh
Marvin 
Carmen M.

12.21.17

20 Mins
Snatch - 5x1 @ 85%
20 Mins
Clean and Jerk - 5x1 @ 85%

Accessory
6x5 Strict Pull Ups
Accumulate 3 Mins in an L-Sit

Karen W. 
Nicole N. 
Nik
Kimmy
Katie V.
Eddie
Matt Sh.
Zach
Jacque
Joey
Grant
Regina
Orlando
Jenna
Katie M. 
Analilia
Joel 
Chi
Robert Mc. 
Adam 
Kym
Jesse
Sarah
Lev
Rama
Lewis
AJ
Adrienne
Sean K. 
Chris M. 
Celena
Gabby
Tom S. 
Shruti
Eric Sr.
Atul
Vipsy
Joobin
Heather
Quang
Joe
Steve R. 
Lauren
Subhi
Melina
Brenda D. 
Ryan L. 
Tom T. 
Vanessa
Brian Hs. 
Mitchell
Ivo
Rahul
Guido
Chinmay
Chris T. 
Joseph
Ram
Skye
Odeh

Endurance
15 Min Row
15 Min Run
15 Min Bike

Brenda H. 
Trinh

12.20.17

Skill: 10 Min Assault Bike for Max Calories

For time.
30 Pistol Squats
30 Burpees
60 Wall Balls
120 Double Unders

Casey - 110/11:44
Ana - 74/12:39
Karen W. - 56/12:39
Vishant - 75/13:45
Chi - 82/10:50
Laura - 113/11:35 Rx
Sayed - 101/15:00
Ravi - 60/15:00
Christian - 116/11:07
Analilia - 84/10:58
Joel - 110/12:25
Maira - 77/12:47
Rama - 50/15:00
Athanasios - 127/10:23 Rx
Rahul - 83/11:31
Sarah - 83/10:26
Shruti - 72/14:08
Sean K. - 104/9:25
Eric Sr. - Mod
Bailey - Mod
Amarjit - 71/12:12
Dom - Mod
Heather - 100/11:58
Rohan - Mod
Quang - 124/Mod
Celena - 80/16:58
Brenda D. - 82/10:08
Zoe - TC
Joe - 109/10:24
Jose - MBC
Miguel - 118/14:29
Tom T. - 130/12:54 Rx
Ivo - 146/9:30
Robert P. - 102/15:00
Melina - 89/11:11
Jacque - 90/9:17
Subhi - 125/13:21
Ryan P. - 105/14:06
Zach - 141/11:46
Michele - 51 15:00
Joey - 107/12:20
Leticia - 81/15:00
Kristine - MBC
Trinh - 76/12:37
Tharun - 91/15:00
Ryan L. - Mod
Mitchell - 117/13:19
Evelyn - 72/13:14
Jewell - 109/9:47
Mike T. - 97/14:58
Solo - 55/17:45
Rich D. - 169/12:34
Gabby - 101/12:08
Eddie C. - 69/11:27
Rich E. - 106/8:18
Charise - 74/10:37
Ram - 110/10:31

OLY
- Snatch
- Clean & Jerk

Irish
Cindy
Nino
Carlos
Odeh
Carmen M. 
Shone
Phoebe
Vipsy
Atul
Marvin
Ishani

12.19.17

Skill: Front Squat - Build up to 1 Rep Max or 7x1

For time.
Buy in: Run 400m
then
5 Rounds:
16 Push Ups
8 Box Jumps
then
Buy Out: Run 400m

Jacque - Mod
Melina -10:22
Nicole N. - 10:35
Karen W. - 9:35
Kimmy - 11:03
Katie V. - 11:05
Bri - 9:50
Ana - 9:57
Vishant - 10:45
Joey - 9:51
Eddie M. - 10:55
Casey - 7:50
Grant - Mod
Kym - 9:01
Adam - 8:46
Regina - 11:01
Orlando - 9:57
Laura - 9:01
Claudette - 8:45
Analilia - 10:50
Chi - 8:53
Lewis - 8:13
Katie M. - 9:40
Sayed - 11:41
Arun - 12:33
Robert Mc. - 8:33
Jesse - 11:15
AJ - MBC
Maira - 9:25
Robert Mu. - 11:36
Sarah - 9:15
Lev - 8:40
Tom T. - 6:36
Christine - 8:23
Travis - 9:54
Tom S. - 9:17
Joobin - 7:34
Gaylene - 10:09
Eric Sr. - Mod
Brenda D. - Mod
Dom - Mod
Nik - 7:35
Bailey - Mod
Quang - 6:59
Celena - 13:25
Joe - 7:16
Anna - 11:03
Ryan L. - Mod
Lauren - MBC
Kristine - MBC
Mitchell - 10:11
Vanessa - 10:19
Mike S. - 8:09
Miguel - 11:32
Steve R. - 8:34
Chris T. - 11:12
Guido - 9:01
Matt So. - 7:03
Jacque - 8:06
Jewell - 8:54
Gabby - 9:04
Ram - 9:44
Tharun - 12:07
Nino - 13:25
Trinh - 11:02
Rich E. - 9:50
Charise - 10:05
Leticia - 10:36
Eddie C. - 10:40
Shone - 9:08
Phoebe - 11:36
Shruti - 13:04
Subhi - 12:15

Endurance

Ryan P. 
Karen V. 
Brenda H.