1.21.20

3.8.19 Open Workout 19.3

8.31.17

Skill: HSPU's  - 5x8, 5x10, or 5x12

4 Rounds
12 Box Jumps
35' Bear Crawl
10 DB Push Press
Run 2 Laps

Katie - 23:01
Nik - 21:07
Regina - 22:44
Orlando - 22:48
Robert Mc. - 19:27
Jennifer Mc. - 19:27
Angie - 23:25
Arun - 26:45
Christian - 18:14
Chi - 20:26
Adam - 22:07
Kym - 22:48
Analilia - 21:41
Kiara - 19:51
Maira - 21:50
Simon - 23:15
Lay - 22:38
Claudette - 22:49
Eric Sr. - Mod
Sandy - 20:15
Randy - 21:15
Gina - 17:32
Miles - 15:13
Jason P. - 15:44
Tom S. - 20:26
Darlene - 22:23
Sean K. - 17:14
Rhyna - 22:22
Quang - Mod
Adrienne - 21:16
Lauren - MBC
Dan - 18:54
Steve R. - 18:16
Madison - 20:27
Kim - 17:20
Brenda D. - 18:48
Joe - 19:19
Jewell - 19:12
Jenifer - Mod
Ariel - 20:04
Jacque - 20:05
Laura - 16:45
Matt S. - 22:00
Melina - 20:26
Russel - 24:55
Chris T. - 25:19
Leslie F. - 20:56 
Ivo - 17:04
Brianna - 26:27
Zoe - 18:49
Kristine - Mod
Josh - 24:30
Miguel - 22:45
Hoangdan - 23:41
Nino - 20:16
Trinh - 24:33
Chris S. - 22:51
Nicole C. - 23:15
Odeh - 22:58
Amarjit - 21:59

Endurance 
For Cals
Bike 10 Mins
Rest 5 Mins
Bike 10 Mins 

Accumulate 3 Mins of each:
Wall Sit
Plank
Bar Hang

Karen W. 
Karen V. 
Brenda H.  
Steve V. 

5.27.17 Link

Skill: Front Squats - 3x10 @ 90% of 10RM or 4x10 Ascending Weight

Partner Up and Split up as needed.
1000m Row
10 Bear Crawls
60 Hang Cleans (115#/85#)
60 Push Jerks 

Hoangdan - 9:30
Ryan N. - TC
Megan K. - Mod
Ryan C. & Shanon - 17:15
Josh & AJ - 16:36
Mike J. & Nik - 18:01
Ana & Brenda H. - 15:10
Karen W. & Lisa - 17:24
Subhi - 19:35
Jewell & Arun - 17:36
Ariel & Rose - 18:36
Jaclyn - 13:26
Tara - Mod
Matt T. & Suzanne - 20:24
Noemi - Mod
Carlos - Mod
Jason G. - Mod

5.13.17 Eureka

Skill: Deadlift - 4x4 @ 75-85% Touch & Go

3 Rounds
20 KB Swings (24kg/16kg)
20 Push Ups
20 Goblet Lunges w/KB
40ft Bear Crawl

Dylan - TC
Zoe - TC
Ryan N. - TC

Get ready for Murph!

Hoangdan - 9:20 14kg
Shanon - Mod
Angelo - 14:48 Rx
Subhi - 13:29 18kg
Robert Mc. - 10:47 Rx
Christian - 11:56 20kg
Shruti - 13:20 14kg
Ryan L. - Mod
Megan K. - Mod
Sean K. - 8:28 29kg
Tom S. - 10:09 Rx
Karen W. - 12:45 8kg
Rose - 12:30 16kg
Ivo - 10:00 20kg
Amber - 11:17 16kg
Miguel - 10:37 20kg
Arun - 15:00 14kg
Nita - 9:33 12kg
Manish - 10:44 16kg
Leslie O. - 11:59 14kg
Jocelin - 12:55 8kg
Tara - mod
Yesh - 11:48 Rx
Bernie - Mod
Bryan - Mod

1.2.17 Jump Start

Skill: Deadlifts - 2 Reps EMOM for 12 mins (85%)


5 Rounds
8 Hang Cleans (95#/65#)
32 Air Squats
16 V-Ups
2 40ft Bear Crawls

Happy New Year!

Jacque - 13:37 Rx
Karen V. - 194
Manish - 17:18 70#
Tom T. - 12:09 Rx
Tom S. - 14:47 Rx
Melina - 13:55 Rx
Karen W. - 16:04 55#
Chris T. - 16:00 Rx
Sean K. - 12:31 Rx
Regina - 15:02 Rx
Orlando - 15:28 Rx
Grant - 13:41 Rx
Ernie - 13:09 Rx
Bernie - 17:05 Rx
Joobin - 9:16 Rx
Joe - 12:37 Rx
Robert Mu. - 16:15 Rx
Tara - Mod
Brenda D. - 11:21 Rx
Kristine - 12:56 16kg
Lise - 13:46 35#
Leslie - 13:40 Rx
Nino - 21:07 55#
Trinh - 15:00 55#
Marika - 15:11 60#
Maira - 16:39 Rx
Laura - 13:44 Rx
Jake - 12:47 Rx
Brenda H. - 15:53 Rx
Chris D. - 14:32 Rx
Vanessa - 13:28 Rx
Claudette - 13:38 Rx
Hoangdan - 13:06 Rx
Josh - 186 75#
Vishant - 17:30 75#
Kim - 8:51 Rx
Andres - 189 Rx
Sara - 9:56 Rx
Subhi - 182 Rx
Rich - 16:05 85#
Blair - 15:45 Rx
Nita - 15:07 55#
Gaylene - 14:41 Rx
Christian - 14:$6 75#
Jamie - 14:54 55#
Odeh - 15:40 75#
AJ - 11:05 Rx
Teirra - 14:47 45#
Penelope
Brianna
Dylan
Zoe
Madison S.

10.23.16 O.23

Skill: Knee to Elbow - 5x8

8 Rounds
8 Deadlifts (165#/125#)
40ft Bear Crawl
16 DB Snatch
40ft Bear Crawl

Dom - 190 145#
Carmen M. - 156 85#
Kevin - 19:32 Rx
Odeh - 156 145#
Karen W. - 19:33 85#
Jenny - 156 35#
Ravi - 156 135#
Adrienne - 17:28 95#
Ivo - 18:50 Rx
Robert mc. - 15:21 Rx
Jennifer Mc. - 20:00 85#
Shruti - 159 105#
Sanjay - 203 Rx
Hoangdan - 182 105#
Vanessa - 18:54 Rx
Kevin S. - --
Anh - 104 115#
Yen - 150 35#
Michelle - 208 45#
Bianca - 156 105#
Manish - 182 145#
Nita - 15:53 85#
Chris T. - 186 Rx

AWL
- Jerks - 2x4@65-75%, 3x3@75-85%, 4x2@85-90%
- Snatch Pull - 6x3 @ 90-120% 1RM Snatch
- Front Squat - 6x3 @ 70-80%

Nick B. 
Orlando
Regina
Brianna
Kristine
Jeron
Russyl 

7.31.16 J31

Skill: Toe to Rings - 60 Reps


5 Rounds
15 Thrusters (95#/65#)
2 40ft Bear Crawls

Odeh - 14:56 55#
Robert Mc. - 10:50 Rx
Jennifer H. - 18:01 35#
Kyle - 12:13 Rx
Kim - 8:20 Rx
Jennifer P. - 12:46 Rx
Josh - 14:00 Rx
Kristine - 13:31 Rx
Brianna - 12:44 15#
Penelope - 12:33 Rx
Ravi - 14:22 Rx
Anthony A. - 10:20 Rx
Adam - 14:11 Rx
Sean K. - 15:00 65#
Shruti - 12:52 35#
Nita - 11:20 35#
Manish - 15:29 65#


AWL
- Power Clean - 4x5 @ 65-75%
- Squat Clean - 4x3 @ 75-85%
- Front Squats w/Pause - 5x4 @ 70-80%

Ana 
Rose
Nick B.
Jaclyn
Rohan
Tara
Brenda D.
Ernie

5.29.16 Sunday Funday

Skill: Hang Power Snatch - 6x3 Ascending Weight

12 Min AMRAP
16 KB Snatches (20kg/12kg)
50ft Bear Crawl
15/10 Cal Assault Bike
50ft Bear Crawl

Louis - 132
Robert Mc. - 140
Jennifer H. - 102
Maira - 100
Brenda H. - 108
Ana - 102
Ariel - 134
Amarjit - 99
Angel - 104 Rx
Nita - 106
Manish - 104

AWL
- Hanging Snatch High Pull - 3x5, 3x3, 3x1
- Deadlifts - 4x5 @ 100% of Clean
- Overhead Hold - 5x20secs

Kristine
Mason
Steve V.

2.1.16 Fever

Skill: Back Squats w/ Pause - 6x3 @ 65-75%

5 Rounds
2 40ft Bear Crawls
10 Box Jumps (30"/24")
9 Pull Ups
13 Sit Ups

Ron - 11:00 (3)
Mike J. - 18:30 (4)
Adam - 16:28 Rx
Abby - 15:04 
Regina - 16:07
Winston - 16:57
Tara - 11:34 Rx
Himani - 14:02 (4)
Jacob - 12:26
Eric Sr. - Mod
Anthony - 14:31 Rx
Cristina - 12:58 Rx
Cody - 12:12 Rx
Nicole C. - 17:17 
Chris S. - 16:20 
Steve V. - 15:20
Brenda D. - 12:38
Bernie - 12:46 Rx
Ray - Mod
Mason - 11:55 Rx
Chase - 10:18 Rx
Joe - 13:12 Rx
Gaylene - Mod
Jenifer - 18:20
Jenna - Mod
Becca - 11:43
Cindy - 16:23
Bob - Mod
Maira - 13:50
Alex - 16:34
Justin - 15:51
Ana - 15:11
Luis - 11:37
Andres - 18:06
Brenda H. - 14:10
Jose - 19:37
Robert - 15:10 Rx
Nicole L. - 17:09 
Chris T. - 17:33
Steve P. - 17:27
Ram - 14:20 Rx
Trinh - 12:34
Simon - 13:53
Tom T. - 15:24 Rx
Melina - 12:30
Angie - 18:11
Jake - 13:40 Rx
Hooman - 17:11
Adrienne - 13:12
Jamie J. - 14:58
Irish - 14:52
Subhi - 16:21
Ryan L. - 12:43
Hoangdan - 13:44
Tyler M. - 17:45
Charles - 17:04

1.2.16 Biggie

Skill: Full Snatch - 3x5 @60-70%, 3x3 @70-80%

7 Rounds
2 50ft Bear Crawls
3 Tire Flips
Row 200m

Starting Saturday, January 9th our Saturday schedule is as follows:
9:00am, 10:00am Classes /  Open Gym from 11:00am - 12:00pm (Mobility Class @ 11am)


Abby - 19:25
Becca - 18:17
Winston - 6
Manish - 19:26
Daniel - 3
Nicole C. - 19:12
Chris S. - 19:51
Ravi - 14:50
Subhi - 19:43
Penelope - 17:56
Gaylene - Mod
Ryan C. - 18:19
Lauren - 18:09
Ryan L. - 16:51
Brianna - 17:47
Kristine - 18:55
Shanon - 14:28
Joel - 19:59
Chris T. - 3
Nita - 19:36
Dennis - Mod
Jenna - Mod
Tom S. - 19:30
Brenda D. - 16:30
Joobin - 14:02
Jason G. - 22:00
Gina - 5
Ernie - Mod
MFF - Mod

12.10.15 Hutch

Skill: Pendlay Rows 8,8,8,8,8

5 Rounds
30 Double Unders
15 American KB Swings (24kg/12kg)
40ft Bear Crawl Forwards
40ft Bear Crawl Backwards

Ravi - 11:50 18kg
Abby - 12:52 12kg
Gaby - 17:00 16kg
Lisa - 13:35 12kg
Michele - 12:35 10kg
Lindsay Z. - 16:09 Rx
Ryan L. - 11:22 20kg
Luis - 10:10 10kg
Adam - 13:23 20kg
Ray - Mod
Dennis - Mod
Tara - 11:03 Rx
Mason - 12:50 24kg
Bob - Mod
Cody - Mod
Freddy - Mod
Joe G. - 10:35 Rx
Lauren - Mod
Megan - 15:41 Mod
Becca - 13:56 12kg
Cindy - 13:49 16kg
Karen - 19:41 12kg
Simon - 11:33 12kg
Vanessa - 10:28 Rx
Irish - Mod
Delilah - 11:55 14kg
Melina - 12:55 12kg
Trinh - 15:08 8kg
Andres - 12:00 18kg
Brenda H. - 12:29 10kg
Alex B. - 12:00 16kg
Jacque - 10:17 16kg
Matt - 16:19 14kg
Yajaira - 17:12 12kg
Leslie - 13:46 16kg
Hoangdan - 14:01 12kg
Jamie J. - 15:46 10kg
Nick B. - Mod
Daniel - 19:48 12kg
Subhi - 15:48 16kg
Tim - Mod
Gaylene - 7:44 CJ
Kristine - 10:03 CJ
Cristina R. - 10:23 Rx
Tom T. - 11:32 24kg
Prince - 12:05 12kg

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

10.4.15 Tyrod

Skill: Pendlay Rows 8,8,8,8,8

4 Rounds
2 Bear Crawls
8 Pull Ups
12 Plank Up Downs

Jose E. - 10:06
Jessica - 9:27
Cristina R. - 5:56
Kristine - 6:18
Delilah - 8:20
Regina - 9:01
Orlando - 10:34
Nita - 7:59
Manish - 7:34
Jamie J. - 8:33
Prince - 9:04

7.18.15 Gutterball

WOD: Gutterball

Skill: Back Squats 6,6,6,6,6

3 Rounds
30 Lunges w/ KB (20kg/12kg)
80ft Bear Crawl
30 KB Swings
4 Tire Flips

Jose - 17:51
Manish - 16:20
Vince - 12:24
Delilah - 16:57
Vanessa - 11:19
Larry - Mob
Debbie - Mod
Beth - 17:49
Tyler M. - 18:05
Nita - 11:18
Mason - 12:05
Chris S. - 14:25
Nicole C. - 13:05
Giana - 18:30
Amelia - 12:54
Prince - 14:15
Subhi - 14:37
Robert - 11:47
Joobin - Mod

Sean L. 
Garrett
Dylan
Nicole H.

4.25.15 Son of a Bear

WOD: Son of a Bear

Skill: Snatch Balance 5x6

5 Rounds.
60ft Bear Crawl
10 Front Squats (95#/73#)
40 Double Unders
10 Pull Ups

Focus: Speed to lockout during the snatch balance.  Do not be in a rush to get out of the bottom of the squat.  Get comfortable down there!

Join us tomorrow at Almaden Lake Park around noon for food and drinks.  Park on Winfield and bring a friend!

Manish - 22:50 65#
Will - 22:26 85#
Kris - SPT
Ana - 16:21 53#
Lauren - 14:08 53#
Christina - 18:34 35#
Chris T. - 24:19 95#
Subhi - 21:08 95#
Nita - 16:44 53#
Joel - 18:02 65#
Teddy - 18:42 95#
Chris S. - 28:35 85#
Nicole C. - 22:30 43#
Jason T. - -- 95#
Nick B. - 9:22 Rx
Ryan S. - Mod
Chase - 16:20 Mod
Joobin - Mod
Brenda D. - 12 Speights
Cara - 19:59 53#