2.6.19

9.13.15 Flex

Skill: GHD Sit Ups 10,10,10,10

3 Rounds
15 Ring Pull Ups
20 DB Snatches (30#/20#)
20 Broad Jumps

Andres - 15:23 Rx

Kristine - 13:31 Rx
Maira - 14:10 Rx
Prince - 14:23
Delilah - 14:37 Rx
Vanessa - 10:56 Rx
Vince - 14:40 Rx
Nita - 12:15
Manish - 14:18

AWL
Joobin
Regina 
Orlando

7.6.15 Indie

WOD: Indie

Skill: Back Squats 5,5,5,5,5

3 Rounds
10 Jerks (135#/95#)
21 Air Squats
10 Ring Pull Ups
21 Lunges
50 Double Unders 

Bowling Night - 7/17/15 @ 7pm Sign up in the lobby.

Jesse - 22:50 95#
Kellie - 16:20 53#
Regina - 18:47 83#
Orlando - 16:52 115#
Nicole H. - 12:46 83#
Marnee - 16:45 Mod
Victor - 14:28 95#
Becca - 15:44 83#
Vince - 17:45 75#
Eric Sr. - 13:30 Mod
Abby - 9:06 Mod
Anthony - 18:38 Rx
Michele - 12:26 43#
Emily - 18:03 33#
Adrienne - 16:09 53#
MFF - 11:22 Rx
Brenda D. - 21:11 Rx
Megan - 10:25 Rx
Sean L. - 14:24 95#
Joe - 14:00 Mod
Ana - 15:58 83#
Mason - 17:79 Rx
Garrett - 15:24 75#
Heather - 16:52 63#
Andres - 19:49 95#
Jason G. - 20:08 135#
Cindy - 19:08 93#
Bob - Mod
Ryan - 18:10 135#
Kristine - 14:20 63#
Vanessa - 16:18 83#
Stephanie B. - 13:47 53#
Ray - 15:10 85#
Alvin - 14:12 115#
Jason T. - 15:33 95#
Maira - 15:53 53#
Delilah - 16:21 63#
Melina - 15:03 63#
Nino - 17:49 33#
Trinh - 16:24 25#
Chris T. - 17:48 135#
Irish - 15:31 63#
Robert - 10:38 Rx
Dennis - 12:20 Rx
Tim - 12:24 Rx
Josh - 13:36 75#
Crystal - 20:00 25#
Danielle - 16:09 Rx
Travis - 19:51 Rx
Nick B. - 8:50 Rx
Ian - 14:03 85#
Ravi - 19:10 75#
Steve P. - 10:28 Mod
Jenifer - 16:34 63#
Nita - 14:50 45#
Kaela - 18:40 75#
Nick N. - 16:18 135#
Jessica - 12:40 43#
Hoangdan - 17:38 25#
Kasia - 14:35 35#
Tara - 14:48 Rx
Gaylene - 12:34 Mod
Ram - 17:17 115#
Amarjit - 16:27 95#
Roheet - 15:20 95#
Abraham - 14:42 65#

7.16.13 Rubicon

WOD: Rubicon

Skill: Dead lift 3x10 / Pull Up w/ Toes to Ring 3x3

18 Min AMRAP
15 Wall Ball (20#/12#)
8 Ring Pull Ups w/ Toes to Ring
8 Dead lifts (185#/105#)

Tip of the Day: Implement deep breathing from the diaphragm throughout your training.  Instead of uncontrollable huffing and puffing, control the flow of oxygen.

Casey - 139 Reps Rx
Abby - 139 Reps 105#
Rich - 186 Reps Rx+ 225#
Tyler - 145 Reps 95#
Adam H. - 109 Reps 45#
Eric D. - 132 Reps 45#
Nick L. - 137 Reps 45#
Vanessa Ch. - 196 Reps 73#
Lily - 124 Reps 35#
Sergio - 182 Reps 115#
Fernando - 206 Reps Rx
Ronak - 170 Reps 95#
Chris - 171 Reps 65#
Adam D. - 113 Reps 65#
Alex - 171 Reps 135#
Pauline - 205 Reps Rx
Heather - 232 Reps 55#
Tom S. - 150 Reps 135#
Susie - 192 Reps 35#
Tara - 193 Reps 75#
Austin - 213 Reps 165#
Monike - 201 Reps 53#
Brian N. - 147 Reps Rx
Sean O. - 201 Reps 135#
Roheet - 165 Reps 85#
Brenda - 217 Reps 45#
Angie - 217 Reps 55#
Stephanie - 207 Reps 73#
Mark - 175 Reps Rx
Tom D. - 155 Reps Rx
Nicole H. - 204 Reps Rx
Tim - 208 Reps Rx
Jenna - 196 Rx+ 135#
Mitch - 150 Reps Rx
Ben - 170 Reps Rx+ 235#
Michelle H. - 155 Reps 25#
Rick - 176 Reps 95#
Elisa - 170 Reps Rx+ 135#
Michael T. - 143 Reps 45#
Yvonne - 172 Reps 103#
Cindy - 236 Reps 73#
Jenn - 318 Reps (Mod)
Kaela - 200 Reps 85#
Jeff - 180 Reps (Mod)
Vanessa Ce. - 174 Reps 85#
Nicole D. - 232 Reps 65#
Justen - 176 Reps 165#
Sharon - 217 Reps 83#
Jennifer T. - 155 Reps 25#
Andrea - 155 Reps 25#
Emily - 134 Reps 35#
Marika - 145 Reps 35#
Kyle - 124 Reps 155#
Jessica - 178 Reps 55#
Jason G. - 124 Reps 155#
Jason P. - 155 Reps 135#
Brandon - 143 Reps 145#
Lindsay Z. - 284 Reps 103#
Nick B. - 248 Reps 105#

Keep it going strong for the rest of the week!  Take any necessary breaks if your body is feeling fatigued and KEEP STRETCHING!!!