12.31.19

8.15.18

7.15.18

6.9.18

4.19.17 Swig

Skill: Front Squats - 3x10 @90% (10RM) or 4x10 ascending weight 

For time.
5 Clean & Jerks (135#/95#)
75 Double Unders
10 Clean & Jerks
50 Double Unders
15 Clean & Jerks
25 Double Unders

Tyler C. - 13:08 115#
Travis - 11:31 115#
Alex - 8:25 75#
Rose - 15:23 85#
Carmen C. - 11:2185#
Claudette - 6:38 55#
Nik - 10:58 95#
Marvin - 10:03 75#
Dom - 6:52 95#
Barrie - 7:27 25#
Carmen M. - 10:00 55#
Gina - 10:19 85#
Vanessa V. - 7:02 55#
Lay - 7:52 35#
Grant - Mod
Joel - 11:18 115#
Sara - 7:50 Rx
Lindsay Z. - 8:04 75#
Katie - 8:35 55#
Arun - 7:30 55#
Yeah - 9:46 95#
Maira - 8:04 65#
Robert Mu. - 9:43 Rx
Hoangdan - 7:29 75#
Tom S. - 11:32 Rx
Shruti - 11:00 65#
Eric Sr. - Mod
Tara - Mod
Amarjit - 7:40 95#
Ana - 8:33 75#
Quang - 6:30 135#
Brenda D. - 9:23 Rx
Noemi - 11:33 55#
Joe - 5:54 Rx
Adrienne - 6:23 65#
Tom T. - 6:06 Rx
Ryan L. - Mod
Robert P. - 9:06 55#
Jacque - 9:33 Rx
VMN - Mod
Jewell - 8:50 85#
Martin - 4:45 Mod
Alvin - 9:08 115#
Angelo - 12:32 115#
Jesse - 10:41 95#
Melina - 4:38 Mod
Kim - 6:01 85#
Yen - 7:15 45#
Leslie O. - 7:41 85#
Celena - 9:03 65#
Nino - 8:36 65#
Gaylene - 10:34 85#
Shanon - Mod
Ryan C. - 9:30 115#
Cindy - 9:28 85#
Karthik - 9:52 115#
Robert Mc. - 12:26 Rx
Jennifer Mc. - 10:47 55#
Miguel - 9:40 95#
Gabrielle - 8:38 45#
Subhi - 10:35 115#
Ivo - 6:30 85#
Karen S. - 9:00 25#
Katie Mc. - 9:00 25#
Rhyna - 7:00 55#
Trinh - 9:26 65#
Brenda H. - 7:22 65#

AWL
- (Snatch Lift Off + Snatch + Overhead Squat) - 5@70%, 4@75%, 3@80%
- Front Squats - 5x4 @ 75-80%
- Strict Press - 5x5 working up to 5RM

Lauren
Joobin
Vanessa C. 
Kristine
Nick B. 
Andres
Madison
Jenifer
Gina

5.28.15 Coolio

WOD: Coolio

Skill: 1 & 1/4 Front Squats 5x3

4 Rounds
5 Clean & Jerks (155#/113#)
30 Double Unders
5 Strict Pull Ups
20 American KB Swings (20kg/12kg)

Focus:  Flexibility and posture in the bottom of the front squat.  Keep the midline tight and the elbows high.  

Jesse - 18:00 65#
Adam - 17:56 135#
Carmen - 15:20 83#
Kristy - 13:16 53#
Lisa - 14:15 53#
Joobin - 11:39 Rx
Abby - 17:05 83#
Osh - 17:45 65#
Orlando - 15:19 135#
Regina - 14:43 83#
Robert - 13:56 135#
Melissa - 9:18 53#
Tom S. - 21:31 Rx
Bernie - 18:55 155#
Ernie - 11:39 Rx+
Megan - 11:08 Rx+
Greyson - SPT
Maira - 13:25 53#
Karen - 14:50 53#
Brenda D. - 14:03 83#
Cindy - 15:06 93#
Becca - 14:20 73#
Chase - 15:48 115#
Steve V. - 18:46 135#
Kristine - 12:56 63#
Andres - 15:48 135#
Heather - 12:47 63#
Nicole H. - 14:13 93#
Jose - 16:43 95#
Stephanie B. - 12:59 63#
Jacque - 13:06 95#
Matt - 13:16 105#
Gaylene - 11:55 Mod
Chris T. - 15:39 135#
Marika - 11:43 53#
Brenda H. - 14:02 63#
Leslie - 14:08 83#
Stephanie V. - 29:30 73#
Yajaira - 16:08 53#
Deepi - 9:20 14#
Lauren - 12:26 83#
Herman - 13:24 65#
Rick - 17:14 95#
Mason - 13:04 135#
Subhi - 8:59 Mod
Danielle - 14:07 Rx
Tara - 16:56 Mod
Noemi - 20:41 43#
Abraham - 12:34 65#

4.26.15 Sunday Funday

WOD: Sunday Funday

Skill: Kipping and handstand practice

For time.
20 Clean & Jerks (135/95#)
20 Box Jumps (24"/20")
20 Alternating KB Swings (12kg/8kg)
20 Hang Snatches (95#/65#)
20 Box Jumps
20 Alt. KB Swings
20 Squat Cleans (135#/95#)

Focus: Thanks for coming out and joining us for our 2nd Year Anniversary!

Nita - 14:45 53/35
Vincent - 17:38 65/45
Vanessa C. - 16:04 73/53
Sergio - 21:05 95/65
Sruthi - 18:26 43/35
Brenda H. - 17:17 63/45

12.3.14 Beatdown

WOD: Beatdown

Skill: Clean & Jerks 5,5,3,3,3,1,1,1,1

2 Rounds for time.
30 Box Jumps (24"/20")
25 Hang Snatches (95#/53#)
30 Broad Jumps
25 Box Dips

Getting results? Having fun? Learning?  Review us on Yelp!

Kellie - 14:55 15#
Chris S. - 23:05 65#
Nicole C. - 22:24 43#
Joobin - Mod
Leslie - 8:51 (1) 53#
Vanessa - 14:50 Rx
Corretta - 19:33 Rx
Jessica He. - 19:39 43#
Spencer - 19:45 45#
Liz - 17:24 43#
Eric Sr. - 19:34 65#
Ryan - 19:55 85#
Brenda D. - 135:31 Rx
Brandon - 16:30 85#
Mason - 20:23 Rx
Kody - Mod
Ronak - 12:24 Mod
Sean P. - 16:07 Rx
Steve V. - Mod
Jordan - Mod
Jenifer - 14:31 43#
Gerard - Mod
Joe - Mod
Bob - Mod
Karen - 15:50 33#
Anthony - Mod
Jen D. - 19:18 Rx
Jovany - 21:45 75#
Dennis - Mod
Maira - 19:15 43#
Brenda H. - 19:14 43#
Cindy - 17:51 Rx
Jason T. - Mod
Nicole H. - Mod
Tim - Mod
Nick B. - 13:37 Mod
Subhi - 18:14 75#
Taylor - 18:05 Rx
Raghu - 22:49 55#
Ram - 19:27 Rx
Tara - Mod
Tom S. - Mod
Travis - 20:57 75#
Kristine - 17:02 53#
Amarjit - 20:10 Mod
Angela - 20:49 53#
Adrienne - 18:22 25#
Vinette - 13:49 15#

10.6.14 Joe Daddy

WOD: Joe Daddy

Skill: Snatch and Clean & Jerk Warmup

For time.
32 Power Snatches (95#/63#)
32 Clean & Jerks (135#/83#)
32 Back Squats (135#/83#)
32 Burpee Pull Ups

Pace and hit it hard!  Happy Birthday Joey!

Orlando - 26:39 95#/115#
Regina - 22:10 53#
Jenifer - 24:02 43#
Steve P. - 28:36 65#/85#
Joobin - 23:23 Rx
Carmen - 23:27 53#
Oscar - 24:45 65#
Nicole C. - 25:48 35#
Chris S. - 27:51 45#/65#
Fernando D. - 19:54 Rx
Eric Sr. - 42:00 65#/95#
Abby - 24:04 53#/63#/73#
Angelina - 18:54 33#
Gaylene - 15:18 45#/65#
Carla - 30:41 33#
Maria R. - 25:18 33#
Mason - 24:27 85#/115#
Jen D. - 21:02 53#
Tom S. - 21:49 Rx
Jennifer P. - 18:58 33#
Jon C. - PT
Jordan - 16:21 Rx
Anthony - 18:32 Rx
Irish - 19:31 53#
Megan - 19:41 Rx+
Maria V. - 19:25 43#
Tara - 25:37 Rx
Joe - 16:54 Rx
Bob - Mob
Steve P. - Row
Jenna - 15:58 Rx
Kody - 29:20 Rx
Danielle - 21:55 Rx
Jacque - 18:58 Rx
Crystal - 22:11 53#/63#
Cindy - 23:11 53#/73#
Mark - 26:50 Rx
Nicole H. - 27:20 Rx
Jason T. - 35:10 Rx
Nick B. - 16:35 Rx
Gerard - -- Rx
Subhi - 25:06 85#/105#
Maira - 20:14 43#/53#
Brenda H. - 20:06 43#/53#
Lauren - 19:00 43#/53#
Tony - 23:10 65#
Rick - 22:46 65#
Dennis - -- Rx
Ana - 24:05 53#/63#/73#
Brenda D. - 23:56 53#/63#/73#
Taylor - 15:34 45#
Adrienne - 21:34 25#/35#
Santhi - 22:14 25#
Raghu - 18:30 33#
Suma - 13:08 15#

9.14.14 Levi's

WOD: Levi's

Skill: DB Clean & Jerks & Toe to Ring

12 Min AMRAP
7 Box Overs (24"/18")
3 Lunge & Press Complex (95#/63#)

Mari - 100 Reps 33#
Kyle - 50 Rx
Jovany - 50 Rx
Megan - 109 Rx
Danielle - 57 Rx
Jenna - 60 Rx
Maira - 68 43#
Jessica Hg. - 65 33#
Raghu - 37 33#
Sumal - 58 15#

8.3.14 Death by...

WOD: Death by...

Skill: Tabata Hollow Rock Holds

Pick One:

"Death By" - Pull Ups or Clean & Jerk (135#/95#)

1 rep in the first minute
2 reps in the second minute
3 reps in the third minute
and so on until you cannot complete number of reps for that minute...

Jason T. - Mod
Joobin -  7 +5 (C&J)
Nicole - Triple Three

3.6.14 Grace

WOD: Grace

Skill: Muscle Ups & Progressions 3,3,3,3,3

30 Clean & Jerks for time. (135#/95#)

Two big jumps!  Use those legs and be sure to lock it out overhead!

Joobin - 8:42 Rx
Brandon - 6:15 75#
Rich V. - 2:52 Rx
Vanessa - 7:32 68#
Kody - 6:54 Rx
Taylor - 6:49 Mod
Oscar - 4:33 65#
Courtney - 9:21 45#
Roheet - 10:44 85#
Adam D. - 5:17 115#
Jessica He. - 5:31 65#
Maira - 3:36 43#
Angela - 8:51 73#
Lark - 7:21 53#
Fernando - 3:33 Rx
Jon C. - 60:00 Mod
Joe - 3:23 Rx
Angie - 5:57 43#
Patricia - 5:55 38#
Guillaume - -- SPT
Greyson - -- SPT
Anthony - -- Mod
Tyler R. - 4:49 Rx
Tom D. - 4:03 Rx
Jason G. - 3:31 Rx
Ruben - 3:54 115#
Tyler M. - 6:42 115#
Tom S. - 5:57 Rx
David B. - 4:27 Rx
Bobs - -- Mod
Eric D. - 3:44 65#
Robert - 4:35 115#
Natalie - 3:20 35#
Delilah - 6:05 53#
Jacqueline - 3:40 35#
Jen D. - 4:49 73#
Tara - 6:51 83#
Anna - 5:36 53#
Chase - 5:15 95#
Steven V. - 5:05 Rx
Jenifer - 5:16 35#
Steve P. - 4:40 65#
Merlina - 4:40 35#
Lindsay Z. - 3:43 73#
Subhi - 6:07 115#
Sean O. - 8:11 Rx
Leslie - 4:43 73#
Nick Bre. - 2:20 Rx
Jason T. - -- Mod
Cara - 27:28 Mod
Rich E. - 3:34 85#
Charise - 6:57 73#
Yvonne - 6:43 73#
Mark B. - 4:46 Rx
Ram - 6:56 95#
Arun - 7:00 65#
Marika - 7:31 53#
Jessica Hg. - 3:06 33#
Nick Bur. - 7:23 95#

10.13.13 "Girls, Girls, Girls"

WOD: Girls, Girls, Girls

Skill: Tire Flips 5x5 for time.

15 Min Cap.
(Fran)
21 Thrusters
21 Pull Ups
(Grace)
15 Clean & Jerks (135#/95#)
(Karen)
30 Wall Balls (20#/16#)
(Elizabeth)
15 Cleans (135#/95#)
15 Dips

Then ,if finished under Cap
(Isabel)
15 Snatches (135#/95#)

Tip of the Day: Keep that bar close to the body!

Taylor - 7 Cleans (Cap)
Danny - 12:30 Rx
Tara - 14:48 + 1 Santch Rx
Jason G. - 13:46 + 6 Snatches
Jessica - 11:08 Mod
Judith - 10:15 
Edwin - 11:47