Monday, July 31, 2017

7.31.17

Skill: Deadlifts - 4 Reps EMOM for 12 Mins @ 75+%

8 Min AMRAP
8 HSPU's
8 DB Front Racked Lunges


Carmen C. - 48 25#Rx
Claudette - 128 15#
Casey - 68 20#
Travis - 82 30#
Nik - 57 25#
Tierra - 103 20#
AJ - 64 40#Rx
Regina - 131 25#
Gabby - 83 25#
Analilia - 100 15#
Kiara - 135 10#
Chris T. - Mod
Tom T. - 98 30#Rx
Joseph - 82 30#Rx
Lay - 101 20#
Tom S. - 71 30#Rx
Adrienne - 118 15#
Darlene - 88 15#
Jordan - 108 30#
Maira - 91 20#
Sean - 85 30#Rx
Jenifer - 110 15#
Shanon 129 25#Rx
Sandy - 96 15#
Katie - 126 25#
Tara - Mod
Dan - 102 35#
Joe - 120 40#Rx
Quang - 97 30#Rx
Lindsay Z. - 85 20#
Brenda D. - Mod
Rohan - Mod
Zoe - TC
Marika - 113 20#
Robert P. - 112 20#
Gaylene - 88 25#
Penelope - 104 20#
Alex - 80 25#Rx
Russel - 128 25#
Ana - 99 20#
Chris T. - 120 35#
Kim - 139 15#Rx
Jacque - 68 12kgRx
Matt S. - 120 30#
Jewell - 101 20#
Sara - 96 12kg
Nino - 112 15#
Leslie F. - 128 15#
Christian - 98 30#
Celena - 101 15#
Trinh - 136 10#
Jesse - 88 10kg
Sree - 136 10#
Miguel - 136 35#
Ivo - 160 Mod
Kristine - 128 15#
Brianna - 89 15#
Jorge - 96 20#
Ram - 81 40#Rx
Laura - 71 25#Rx
Yajaira - 84 15#
Rob P. - 72 35#
Melina - 84 20#Rx
Ryan L. - 112 30#Rx
Athanasios - 99 30#Rx
Nita - 128 15#
Vanessa C. - 86 20#Rx
Chris D. - 96 30#
Carlos - 112 30#
Odeh - 88 25#



Sunday, July 30, 2017

7.30.17

Skill: Sumo Deadlift High Pull - 6x8 Weight by feel

For time.
80 Double Unders
5 Pull Ups
60 Double Unders
10 Pull Ups
40 Double Unders
15 Pull Ups
20 Double Unders
20 Pull Ups

Vanessa - 8:29 Rx
Josh - 11:00 Rx
Arun - 9:21
Rob P. - 8:17
Sean K. - 6:39
Odeh - 8:30
Ivo - 8:07
Padmini - 9:56
Hoangdan - 7:06
Miles - 13:13 Rx
Rose - 10:00
Katie - 4:15 
Tierra - 13:09 Rx
Gabby - 7:21

AWL
- Back Squat
- Push Press
- GHD Sit Ups & Extensions

Joobin
Natasha
AJ
Ryan L. 

Saturday, July 29, 2017

7.29.17 Mock Olympic Weightlifting Meet

Our first mock Weightlifting meet was a great success!  Thank you to all that participated, volunteered, and came out to watch!  We look forward to doing another one soon!






Friday, July 28, 2017

7.28.17

21 - 15 - 9
Toe to Bar
Front Squats (95#/65#)
Burpees

then

4 Rounds
Run 2 Laps
Rest :60

Claudette - 12:46
Manish - 12:23
Bryan - 13:12
Kiara - 13:32
Analilia - 11:19
Arun - 12:06
Joel - 117 
Lauren - Mod
Lay - 12:30
Tom T. - Mod
Tom S. - Mod
Carmen C. - 9:32 Rx
Ariel - 11:18 Rx
Ana - 10:07 Rx
Simon - 12:00 95#
Gabby - 132
Katelyn - 117
Adrienne - 11:45 
Sean K. - 10:47 
Nita - 11:50
Katie - 129
Regina - 11:39 Rx
Orlando - 108
Rohan - Mod
Navs - Mod
Brenda D. - 8:31 Rx
Joe - 7:15 Rx
Tara _ mod
Karen W. - 8:17 
Quang - Mod
David T. - 6:21 
Ryan L. - 10:11 Rx
Emma - 10:10
Gina - Mod
Danny - 98
Christian - 10:45
Sree - 12:00
Ash - 11:58
Ivo - 9:22 
Jewell - 9:10 Rx
Charise - 9:08
Noemi - 11:19
Mike J. - 9:55
Guido - 9:12 

AWL
-Hang Snatch
- Snatch Deadlifts
- Back Squats

Natasha
Laura
Peggy
Carlos
Melina
Nick B.
Odeh
Joseph
AJ
Tierra

Thursday, July 27, 2017

7.27.17

Skill: Back Squats - 5x5 @ 70+%


10 Min AMRAP
5 Push Press (135#/95#)
25 Double Unders

Nik - 441 95#
Joseph - 155 95#D
Robert Mc. - 498 135#
Analilia - 453 65#
Kiara - 391 45#
Regina - 405 95#
Carmen C. - 214 Rx
Joel - 440 95#
Sara - 301 Rx
Chi - 451 55#
Orlando - 496 135#
Tom T. - 275 Rx
Darlene - 580 35#
Lay - 554 65#
Katelyn - 440 55#
Gabby - 444 75#
Jordan - 390 20#
Jake - 420 135#
Katie - 445 65#
Eric Sr. - Mod
Lindsay Z. - 230 Rx
Alex - Mod
Joe - 360 Rx
Quang - 550 135#
Jason G. - 691 135#
Joobin - 362 Rx
Danny - 272 95#D
Robert P. - Mod
Ariel - 242 115#D
Karthik - 270 95#D
Sree - 400 55#
Chris T. - 443 135#
Trinh - 495 55#
Vanessa C. - 303 65#D
Celena - 84 65#
Yen - 180 55#D
Shanon - 183 Rx
Ryan C. - 210 115#
Leslie F. - 465 65#
Mike J. - 55 95#
Rhyna - 180 65#
Rob P. - 550 95#
Melina - 180 Rx
Ivo - 443 85#
Cindy - 445 85#
Gina - 252 75#D
Peggy - 165 65#D
Odeh - 515 75#
Cedrick - 415 115#
Aaron - 125 65#
Brenda D. - 270 75#D

Endurance
10 x 300m Row
:60 Rest

Emma
Karen W. 
Margot
Steve V. 
Karen V.  



Wednesday, July 26, 2017

7.26.17

Skill: Push Ups - Max Rep Test or 100 Total

4 Rounds
10 Deadlifts (225#/155#)
Run 1 Lap
15 Pull Ups
Rest :60

Casey - 23:17
Travis - 99 Rx
Carmen C. - 16:33 Rx
Nik - 19:12 165#
Suzanne - 24:30 85#
Matt T. - 21:32 125#
Grant - Mod
Megan L. - 20:27 85#
Sara - 14:54 Rx
Christian - 18:02 185#
Claudette - 14:29 115#
Marvin - 78 165#
Carmen M. - 103 105#
Analilia - 16:16 85#
Kiara - 18:05 65#
Trinh - 17:32 115#
Celena - 15:07 115#
Tom T. - 16:26 Rx
Simon - 19:05 185#
Darlene - 17:50 55#
Lay - 15:40 105#
Jordan - 16:40 225#
Gabby - 17:57 135#
Katelyn - 18:09 85#
Eric Sr. - Mod
Sean K. - 17:59 165#
Adrienne - 17:45 105#
Ryan N. - 13:01 Rxish
Katie - 14:43 105#
Arun - 18:10 75#
Brenda D. - 16:26 115#
Tom S. - 16:34 Rx
Quang - 16:28 Rx
Amarjit - 17:52 185#
Danny - Mod
Robert P. - 15:55 85#
Sree - 17:50 85#
Jacque - 18:03 Rx
Matt S. - 19:53 185#
Stephanie V. - 18:20 135#
Jewell - 16:40 135#
Laura - 15:41 Rx
Russel - 96 145#
Yesh - 18:35 Rx
Steve V. - 15:38 205#
Jake - 17:19 Rx
Alex - 17:35 Rx
Evelyn - 18:50 95#
Emma - 13:41 65#
Gina - 15:42 130#
Brenda H. - 17:52 115#
Jorge - 88 105#
Miguel - 15:53 145#
Athanasios - 18:53 125#
Ryan L. - 19:38 195#
Yajaira - 18:45 125#
Noemi - 95 105#
Jenifer - 17:24 125#
Blair - 95 205#

OWL
- 3 Position Power Cleans
- 2 Front Squats + Jerk
- Snatch Push Press

Rich 
Charise
Melina
Nick B. 
Lauren
Tony
Carlos
Laura
Natasha
Irish
Trinh
Odeh
Dom
Cindy 

Tuesday, July 25, 2017

7.25.17

10 Mins to work up to 90% of 1RM Snatch
then
10 Mins to work up to 90% 1 RM Clean & Jerk
then
Row or Bike for 15 Mins


Jennifer Mc. 
Robert Mc. 
Nik 
Regina
Orlando
Joseph
Carmen C. 
Grant
Sara
Bryan
Chi
Tom T. 
Melina
Christian
Char
Jose
Emma
Gina
Marika
Darlene
Jordan
Gabby
Katelyn
Katie
Eric Sr. 
Tom S. 
Brenda D. 
Lindsay Z. 
Quang
Miles
Jason G. 
Joe
Roheet
Ryan C.
Jenifer
Jacque
Matt S. 
Hoangdan 
Rob P. 
Karthik
Nick B.
Russel
Yen
Jewell
Chris T. 
Shanon
Ash
Kristine
Alex
Rhyna
Gaylene
Penelope
Rich
Laura
Athanasios
Miguel
Charise
Nita
Trinh
Celena
Evelyn
Yesh
Tony
Cindy
Cedrick
Noemi
Manish
Jorge
Ivo

Endurance
For time.
Run 4 Laps
20 Lunges
Run 3 Laps
40 Lunges
Run 2 Laps
60 Lunges
Run 1 Lap 
80 Lunges

Lisa
Karen W. 
Karen V.







Monday, July 24, 2017

7.24.17

Skill: L- Hold - Accumulate 3-5 Mins

For time. Partition any way.
100 Cal Row
50 Box Jumps
50 Bar Rows
100 Russian KB Swings (32kg/20kg)

Carmen C. - 16:59 20kg
Joseph - 16:28 24kg
Casey - 162 12kg
Travis - 270 24kg
Matt T. - 290 20kg
Suzanne - 250 10kg
Analilia - 19:43 16kg
Kiara - 290 10kg
Regina - 15:49 20kg
Chia - 16:06 12kg
Tom T. - 16:31 24kg
Tom S. - 16:12 24kg
Maira - 18:33 16kg
Emma - 19:50 12kg
Gina - 273 16kg
Megan K. - Mod
Jordan - 14:44 20kg
Adrienne - 19:58 10kg
Sean K. - 17:53 20kg
Katie - 18:34 16kg
Gabby - 17:16 16kg
Katelyn - 265 12kg
Eric Sr. - Mod
Grant - Mod
Quang - 16:48 24kg
Lauren - Mod
Dom - 17:23 16kg
Bernie - Mod
Lindsay Z. - 16:18 12kg
Sara - 16:06 20kg
Jason G. - 20:15 24kg
Tara - Mod
Brianna - TC
Zoe - TC
Dylan - TC
Penelope - TC
Gaylene - 19:30 20kg
Brenda D. - 18:38 16kg
Joe - 15:39 24kg
Chris D. - 20:11 24kg
Danny - 215 24kg
Subhi - 22:05 20kg
Joobin - Mod
Robert P. - 19:06 12kg
Jenifer - 275 16kg
Karthik - 200 32kg
Russel - 265 20kg
Nick B. - 16:16 32kg
Miguel - 270 24kg
Ivo - 19:15 24kg
Bryan - 18:39 20kg
Kim - 17:58 18kg
Leslie F. - 19:46 14kg
Chris T. - 19:50 32kg
Yen - 293 12kg
Laura - 16:10 20kg
Megan L. - 180 16kg
Rob P. - 19:15 16kg
Carlos - 287 20kg
Celena - 19:10 12kg
Trinh - 19:29 12kg
Athanasios - 15:56 28kg
Ryan L. - 18:14 24kg
Sree - 250 12kg
Ram - 18:23 32kg
Santhi - 250 10kg
Hoangdan - 19:06 12kg
Jake - 280 32kg
Cindy - 17:25 16kg
Aaron - 220 12kg
Cedrick - 19:28 20kg
Jorge - 283 12kg
Yajaira - 280 14kg
Odeh - 19:13 16kg
Brenda H. - 16:57 12kg
Marvin - 280 20kg
Carmen M. - 255 10kg



Sunday, July 23, 2017

7.23.17

Skill: Pendlay Row - 5x7

15 Min AMRAP
10 Burpees
15 Wall Balls

Josh - 143 
Odeh - 154 
Jewell - 187
Yogesh - 100 
Philip - 75
Natalie - 100
Arun - 130
Sree - 112
Karen W. - 152 
Hoangdan - 185
Matt T. - 185
Suzanne - 135
Vanessa C. - 144
Ariel - 156
Claudette - 225
Katie - 164


AWL
- Snatch Balance
- Snatch Deadlifts
- Back Squats 
- Hollow Rocks

Robert Mc. 
Peggy
Carlos
Regina
Orlando
Melina
Joseph
Chris T. 
Rose

Saturday, July 22, 2017

7.22.17

Skill: DB Snatch - 5x12 As heavy as possible

18 Min AMRAP
5 Sit Up, Stand Ups, 
10 Push Press (95#/65#)
15 Toe Touches
500m Row

Mya - 172 Rx
Megan K. - Mod
Brenda H. - 140
Vanessa C. - 170 Rx
Subhi - 139
Santhi - 105
Jenifer - 135
Steve P. - 190
Madison - 107
Josh - 157 Rx
Claudette - 135
Rose - 136
Eric Sr. - Mod
Dipika - 105
Sankalp - 105
Ash - 120
Karen W. - 147
Gina - 137 Rx
Shanon - 173 Rx
Nita - 140
Manish - 137
Ivo - 175
Joobin - Mod
Chris D. - Mod

Friday, July 21, 2017

7.21.17

Skill: Bar Muscle Ups - 1, 2, or 3 reps EMOM for 10 Mins

3 Rounds
25 Deadlifts (185#/125#)
100 Double Unders


Nik - 11:16 135#
Sara - 11:04 Rx
Adam - 9:32 185#
Kym - 13:57 125#
Simon - 12:24 155#
Trinh - 12:31 105#
Analilia - 9:10 85#
Kiara - 9:51 65#
Claudette - 7:01 85#
Carmen C. - 14:04 Rx
Lay - 8:18 85#
Maira - 8:21 85#
Barrie - 11:26 65#
Alex - 14:55 Rx
Tom T. - 12:58 Rx
Celena - 11:43 105#
Robert Mu. - 15:53 Rx
Darlene - 11:26 75#
Jordan - 12:51 185#
Gabby - 12:23 115#
Sean K. - 12:04 75#
Adrienne - 11:16 85#
Katie - 12:10 115#
Tom S. - 320 Rx
Orlando - 12:15 185#
Regina - 9:47 125#
Rohan _ mod
Navs - Mod
Eric Sr. - Mod
Quang - 10:33 Rx
Bernie - Mod
Brenda D. - 10:28 105#
Leslie F. - 12:35 125#
Tara - Mod
Megan K. - Mod
Gina - 10:52 105#
Laura - 8:19 Rx
Danny - 14:28 Rx
Jewell - 11:22 Rx
Ryan L. - 11:30 135#
Ariel - 9:51 Rx
Robert P. - 15:00 Mod
Noemi - 14:40 105#
Hoangdan - 9:50 125#
Vanessa C. - 13:07 Rx
Chris D. - 12:30 Rx
Josh - 12:40 135#
Chris T. - 12:55 185#
Jorge - 256 115#
Sree - Mod

AWL
- Clean Pull + Clean
- Front Squat + Jerk Drive + Jerk
- Press in Split

Subhi
Joseph
Kristine
Melina
Cindy
Irish
Peggy
Carlos

Thursday, July 20, 2017

7.20.17

Skill: Jerks - Push or Split - 5x3 @ 75-85%

5 Rounds
10 Push Ups
10 Air Squats
10 Push Ups
10 Box Jumps

Nik - 12:07
Robert Mu. - 8:32
Robert Mc. - 8:04
Sara - 9:31
Bryan - 9:48
Analilia - 10:26
Kiara - 10:57
Joel - 8:12
Chi - 10:00
Adam - 8:50
Kym - 7:20
Lindsay Z. - 6:32
Carmen C. - 11:46
Lay - 10:55
Tom T. - 4:48
Arun - 10:35
Gabby - 9:09
Miles - 12:41
Katie - 10:43
Quang - 4:35
Simon - 6:57
Madison - 9:14
Chris D. - Mod
Jenifer - Mod
Brenda D. - 8:40
Danny - 14:59
Joobin - 6:09
Yen - 7:41
Ivo - 10:48
Jewell - 7:33
Mike S. - 6:23
Trinh - 7:12
See - 9:45
Celena - 7:35
Laura - 6:30
Russel - 8:32
Chris T. - 10:32
Leslie F. - 9:55
Nino - 7:58
Yesh - 7:46
Kristine - 8:36
Brianna - 9:20
Hoangdan - 7:30
Nita - 9:19
Melina - 7:36
Lise - 9:02
Jorge - 10:58
Carlos - 10:08
Rhyna - 7:15
Aaron - 12:32
Cedrick - 11:29
Amarjit - 7:50
Ash - 16:00
Peggy - 8:11
Chris S. - 11:38
Nicole C. - 9:09
Odeh - 9:05
Noemi - 9:11
Manish - 8:44

Endurance
For time
Run 1 Mile
Row 2000m
Run 1 Mile

Stephanie V. 
Karen V. 
Karen W.
Steve V.
Brandi
Lisa
Yajaira
Brenda H. 




Wednesday, July 19, 2017

7.19.17

Skill: Assault Bike - 50 Cals for time.


8 Min AMRAP
2 - 4 - 6 - 8 - 10...
Toe to Bar
Cleans (135#/95#)

Name - Bike/AMRAP Weight
Carmen C. - 6:04/82 Rx
Travis - 2:50/56 Rx
Nik - 4:22/61 95#
Matt T. - 2:49/72 75#
Suzanne - 7:14/70 35#
Sara - 2:58/100 Rx
Chi - 5:35/89 65#
Kiara - 5:34/85 35#
Analilia - 5:49/86 65#
Rodrigo - 3:32/79 Rx
Roheet - 5:49/72 95#
Claudette - 6:58/110 35#
Jordan - 2:51/76 135#
Ana - 5:42/79 Rx
Darlene - 9:50/72 35#
Alex - 6:54/78 Rx
Katie - 4:01/76 65#
Gaylene - 4:45/94 95#
Eric Sr. - 6:44
Simon - 4:57/79 95#
Adrienne - 5:35/94 55#
Brenda D. - 5:02/88 85#
Tom S. - 1:49/102 Rx
Madison - TC
Quang - 2:23/96 Rx
Amarjit - 4:30/90 95#
Dylan - TC
Brianna - TC
Joe - 2:20/135 Rx
Joobin - --/103 Rx
Robert P. - 5:25/96 75#
Ariel - 3:16/78 Rx
Jacque - 4:24/96 Rx
Matt S. - 3:38/74 95#
Ivo - 3:12/111 115#
Miguel - 3:38/77 95#
Kim - 5:15/129 65#
Russel - 4:00/80 75#
Gabby - 4:21/94 85#
Yen - 5:18/71 65#
Jewell - 4:03/86 85#
Santhi - 6:30 (30)/92 35#
Leslie F. - 5:51/77 85#
Noemi - 6:41/110 55#
Karthik - 3:12/68 135#
Melina - 5:00/84 Rx
Joseph - 3:22/82 115#
Hoangdan - 6:28/84 85#
Laura - 3:09/104 Rx
Evelyn - 5:52/84 55#
Gina - 5:18/79 85#
Jorge - 4:41/48 75#
Rich - 3:38/72 115#
Charise - 6:33/90 65#
Trinh - 5:50/114 65#
Celena - 3:47/119 75#
Dom - 2:51/91 85#
Marvin - 3:41/72 95#
Yajaira - 4:29/79 65#
Brenda H. - 3:40/84 55#

AWL
- Snatch Pull + Snatch
- Back Squats
- Strict Press

Cindy
Lauren
Tony
Odeh
Natasha
Kristine
Irish
Jenifer
Regina
Orlando
Yesh
Subhi