6.1.19

4.22.19

2.25.19

7.27.18 Wood

11.13.17

Skill: Row 2k for time


10 Rounds
3 Sumo Deadlift High Pulls (95#/65#)
3 Thrusters (95#/65#)

Michele - 7:36 35#
Katie V. - 6:00 35#
Tom T. - 4:05 75#
Kimmy - 6:01 Rx
Casey - 9:20 Rx
Sampson - 7:33 Mod
Sayed - 8:26 65#
Shanon - 4:14 Rx
Adam - 4:24 Rx
Kym - 5:28 55#
Randy - 6:21 75#
Claudette - 4:23 55#
Chi - 5:14 55#
Regina - 4:33 Rx
Orlando - 5:24 Rx
Christian - 5:07 75#
Grant - Mod
Katie M. - 6:05 55#
Tom S. - 6:09 Rx
Alex - 5:36 Rx
Maira - 7:52 Rx
Christine - 3:59 35#
Rob P. - 6:30 45#
Karen W. - 3:40 15#
Eric Sr. - Mod
Tara - Mod
Megan _ Mod
Joobin - 4:37 Rx
Jose - Mod
Dan - 5:00 Rx
Quang - Mod
Jennifer P. - Mod
Rich E. - 7:51 75#
Charise - 6:32 55#
Jenifer - 5:34 55#
Amarjit - 6:15 65#
Steve R. - 6:18 65#
Brenda D. - 6:50 85#
Zoe - TC
Dylan - TC
Brianna - TC
Jason G. - 6:10 95#
Chris D. - Mod
Carmen C - 7:24 95#
Heather - 4:29 55#
Ryan L. - Mod
Lauren - MBC
Ana - 5:08 55#
Nicole N. - 6:22 55#
Skye - 6:17 Rx
Ariel - 3:34 Rx
Lorena - 6:55 35#
Kim - 4:08 55#
Miguel - 5:50 75#
Chris T. - 5:41 Rx
Leticia - 5:55 55#
Joseph - 4:37 Rx
Sheryll - 6:43 55#
Robert P. - 7:45 65#
Leslie - 5:24 55#
Nino - 7:20 55#
Trinh - 5:10 45#
Cindy - 4:37 Rx
Melina -  5:30 Rx
Nick B. - 4:57 Rx
Evelyn - 7:30 55#
Vanessa - 5:26 Rx
Tharun - 9:03 65#
Brenda H. - 5:37 55#
Rich D. - Mod
Gabby - 6:04 Rx
AJ - 4:50 RX
Natasha - MBC
Athanasios - 6:20 Rx
Yajaira - 5:56 55#
Santhi - 6:30 35#
Rahul - 8:00 65#
Carlos - 5:22 75#
Mitchell - 8:55 65#
Jessica - 7:08 35#
Hoangdan - 6:42 Rx
Phoebe - 11:25 45#
Shone - 10:08 65#

5.26.17 Voice

Skill: HSPUs - 10 Min EMOM - 3, 5, or 7

3 Rounds

12 Box Jumps

12 Toe to Ring

12 Sumo Deadlift High Pulls (95/65#)

Alex - 6:12 Rx
Barrie - 5:35 45#
Ana -4:59 Rx
Nik - 7:17 75#
Sara - 4:22 Rx
Suzanne - 11:31 35#
Matt T. - 11:28 75#
Carmen C. - 6:37 Rx
Katie - 9:07 55#
Lay - 6:07 55#
Vanessa V. - 7:26 65#
Maira - 6:47 5#
Jake - 6:40 Rx
Tom S. - 5:19 Rx
Regina - 5:42 Rx
Orlando - 14:53 Rx
Tara - Mod
Gina - Mod
Grant - Mod
Bernie - Mod
Sean K. - 7:23 95#
Quang - 6:22 Rx
Megan K. - Mod
Subhi - 7:23 75#
Brenda D. - 7:17 Rx
Celena - 6:15 55#
Ryan L. - 6:10 Rx
Shanon - 4:57 Rx
Ryan C. - 6:00 Rx
Robert P. - 12:00 55#
AJ - 5:32 Rx
Evelyn - 7:19 55#
Rahul - 6:41 65#
Yen - 7:40 55#
Lisa - 5:20 15#
Shruti - 8:33 65#
Gabby - 7:21 55#
Katelyn - 7:30 35#
Jacque - 3:54 Rx

AWL
- (Deadlift + Power Clean + Squat Clean) 
- (2 Push Jerks + Split Jerk)
- Back Squats
- Plank for 10 Mins - 1:1 Work to Rest

Dom 
Robert Mc. 
Odeh
Carlos
Nino
Melina
Tony
Trinh
Jenifer
Madison

5.14.17 Mayday

Skill: Planks - (Side Plank :30s each side , Plank 1:00m) x 4

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Burpee Box Jumps
Sumo Deadlift High Pull (115#/75#)

Kevin - 10:25 Rx
Sean K. - 12:53 95#
Odeh - 14:11 95#
Tom S. - 12:56 Rx
Adam - 13:59 Rx
Kym - 10:47 55#
Kristine - 7:58 Mod
Chris D. - 13:21 Rx
Vanessa C. - 11:02 Rx
Matt T. - 17:08 55#
Suzanne - 17:03 35#
Katie - 13:40 45#
Nita - 12:10 55#
Manish - 14:38 95#
Yen - 13:15 55#
Lindsay Z. - 11:42 665#
Shruti - 16:43 55#
Vicki - 4:52 Mod

AWL
- Snatch w/ Pause @ Launch (2 Sec)
- Snatch Deadlifts
- Back Squats 

Dom
Orlando
Regina
Ryan L. 
Amber
Trinh
Nino
Robert Mc. 
Jennifer Mc. 
Jacque
Matt S.
Melina
Tom T. 
Yesh
Nick Z.

11.11.16 Veteran

Skill: HSPU's - "Death by" or 5x10

10 - 8 - 6 - 4 - 2
Bar Muscle Ups
Sumo Deadlift High Pull (135#/95#)

Quang - 4:42 115#
Grant - 10:26 Rx
Adam - 13:35 Rx
Carmen C. - 8:48 35#
Sara - 8:14 95#
Megan - 10:21 Rx
Laura - 7:36 85#
Analilia - 5:50 55#
Regina - 6:51 85#
Orlando - 9:53 135#
Lindsay Z. - 6:03 75#
Dom - 8:55 105#
Erik - 8:34 95#
Adrienne - 7:26 55#
Eric Sr. - Mod
Bianca - 7:52 65#
Kat - 8;27 55#
Amarjit - 8:26 115#
Tara - Mod
Joe - 8:53 Rx
Robert Mu. - 7:29 Mod
Rohan - Mod
Leslie - 4:34 Mod
Curtis - 7:21 135#
Rahul - 6:46 80#
Hoangdan - 4:31 55#
Randy - 7:37 115#
Andres - 4:38 135#
Nick B. - 9:50 Rx
Chris T. - 7:21 115#
Mannish - 7:32 85#

AWL
- (Squat Clean + 1.25 Front Squat + Front Squat) x 7 @70+% 1RM SC
- (Push Jerk + Split Jerk) x 10 @ 80% 1RM PJ
- Snatch Grip - Ground to Launch - 7x3 @ 100% 1RM Snatch

Mason
Karen W.
Joobin
Carlos
Vanessa
Chris D.
Kristine

9.12.16 Gabbert

Skill: Squat Cleans - 5@70%, 4@75%, 3@80%, 2@85%, 1@90%

10 Rounds/15 Min Cap
21 Double Unders / 50 Singles
7 Sumo Deadlift High Pulls (75#/55#)

This Friday @ 9pm, Blue Water Seafood & Crab

AJ - 11:06 Rx
Analilia - 10:45 55#
Jenna - 7:21 Rx
Adam - 11:10 75#
Jason G. - 9:35 Rx
Joel - 10:16 75#
Francisco - 10:21 55#
Chris T. - Mod
Maira - 7:37 55#
Jake - 7:51 75#
Orlando - 10:50 Rx
Regina - 7:47 55#
Rama - 9:21 50#
Eric Sr. - mod
Grant - 5:38 Rx
Tom T. - 7:57 Rx
Melina - 7:21 55#
Anthony B. - Mod
Tara - 196 14.1
Kyle B. - 11:21 75#
Rhyna - 13:09 Rx
Tom S. - 14:55 Rx
Sara - 7:54 Rx
Shanon - 7:03 Rx
Amarjit - 9:30 
Mason - Mod
Karen W. - 25:16 9/11
Cody - Mod
Chase H. - Mod
Jane - 12:54 55#
Russyl - 11:52 75#
Joe - 5:37 Rx
Megan - 5:26 Rx
Quang - 8:00 75#
Celena - 15:09 35#
Trinh - 12:42 55#
Madison - Mod
Jenifer - 10:57 55#
Brenda D. - 7:50 Rx
Rohan - Mod
Steve P. - 8:44 65#
Andres - 15:00 75#
Leslie - 8:54 55#
Marika - 10:39 55#
Vanessa - 7:57 Rx
Brenda H. - 10:25 60#
Joobin - 5:11 Rx
Subhi - Mod
Chris T. - 10:43 75#
Bryan - 9:45 75#
Stephanie V. - 15:00 55#
Gaylene - 10:30 Rx
Nick B. - 6:10 Rx
Garrett - 10:22 75#
Evelyn - 13:17 Rx
Cindy - 7:43 55#
Karen V. - 13:16 35#
Freddy - 8:56 75#
Yajaira - 10:10 55#
Ana - 11:16 Rx
Odeh - 9:55 75#
Nicole C. - 12:05 Rx
Chris S. - 11:25 75#
Hoangdan - 9:00 55#
Mira - 8:30 35#
Jessica - 11:00 35#

8.14.16 Cal

Skill: Ring Dips - 6x8


4 Rounds. Score Reps
1 Min Rowing for Cals
1 Min Sumo Deadlift High Pulls (95#/65#)
1 Min Assault Bike for Cals
1 Min Rest

Chase A. - 120 65#
Ryan C. - 162 Rx
Dave 106 85#
Kim - 143 55#
Gaylene - 137 Rx
Penelope - 138 55#
Brianna - 117 25#
Jennifer H. - 70 45#
Josh - 120 Rx
Jenifer C. - 142 55#
Vanessa - 135 Rx
Shruti - 124 55#
Nita - 125 55#
Rahul - 138 Rx
Himani - 111 55#
Manish - 137 65#

AWL
- 2 Cleans + 3 Front Squats @ 75-85% - 7 Sets
- Muscle Snatch - 5x5 WBF

Angel
Adam

1.13.16 Max

Skill: Full Snatch - 4,4,4,4,4,4

21 - 15 - 9
Sumo Deadlift High Pull (95#/75#)
Wall Balls (20#/14#)

Sergio - 6:58
Orlando - 6:07 Rx
Reigna - 7:14 Rx
Lindsay Z. - 5:23 55#
Jesse - 4:58
Abby - 7:07 Rx
Michele - 9:02 Rx
Ravi - 6:54 85#
Eric Sr. - 9:01 95#
Chase - 4:18 85#
Eric Sr. - 9:01 95#
Chase - 4:18 75#
Luis - 6:20 65#
Chris S. - 8:35 Rx
Nicole C. - 8:04 55#
Cody - 5:22 Mod
Gina M. - 5:48 55#
Mason - 5:47 Rx
Marika - 8:03 65#
Joe - Mod
Bob - Mod
Steve P. - Mod
Jenna - 4:02 Rx
Carmen - 9:17 Rx
Cindy - 6:28 Rx
Karen - 7:29 35#
Sean L. - 6:58 Rx
Trinh - 8:54 35#
Nino - 8:07 55#
Chris T. - 6:01 Rx
Brenda H. - 8:06 65#
Ryan L. - Mod
Jose E. - 10:08 Rx
Yajaira - 9:17 Rx
Leslie - 8:10 Rx
Tom T. - 5:01 Rx
Melina - 6:25 55#
Jacque - 6:57 Rx
Matt - 6:50 65#
Shanon - 6:00 Rx
Amelia - 8:01 35#
Josh - 8:34 65#
Marissa - 6:31 35#
Charles - 8:44 65#
Hoangdan - 6:51 55#
Daniel - 5:49 85#
Adrienne - 5:08 35#

AWL
Back Squats - 3,3,3,3,3,3 @ 85%
2 Position Snatch - 10x2 @ 65%

Brenda D. 
Cristina R.
Vanessa
Tara
Nick B.
Joobin
Andres
Delilah
Jason T.
Vana
Kristine
Tony
Lauren

11.23.15 Alarm

Skill: Squat Cleans 4,4,4,4 @ 70%, 2,2 @80%, 1,1 @90%

10 Min EMOM
Odd: Sumo Deadlift High Pull (95#/65#)
Even: 14 Burpees

We will be closed for Thanksgiving. Friday the 27th we will have 1 class at 9am and Open Gym from 10am - 12pm.

 
Regina - 9 65#
Orlando - 9 95#
Abby - 9 65#
Manish - 8 65#
Gina T. - 7 35#
Eric Sr. - Mod
Chris S. - 6 95#
Nicole C. - 8 55#
Cody - Mod
Chase - Mod
Robert - 10 Rx
Ray - Mod
Joobin - Mod
Mason - 10 Rx
Megan - 10 Mod
Ryan L. - 10 Rx
Jason G. - Mod
Jesse - 10 75#
Cindy - 10 Rx
Becca - 10 55#
Bob - Mod
Andres - 9 95#
Tom T. - 9 Rx
Vana - 9 Rx
Justin - 7 Rx
Jason T. - Mod
Ravi - 10 65#
Chris T. - 8 95#
Jimmy - 7 85#
Trinh - 7 45#
Lauren - 10 55#
Tony - 6 Rx
Ryan C. - 8 95#
Cristina R. - 10 Rx
Alex B. - 9 Rx
Bryan - 7 75#
Jamie J. - 55#
Shanon - 10 Rx
Vanessa - 10 Rx
Delilah - 9 55#
Jaclyn - 10 55#
Nick B. - 10 Rx
Suma - 10 15#
Lindsay D. - 10 35#
Tara - 10 Mod 
Brenda D. - 8 Rx
Ana - 8 Rx
Angie - 4 55#
Jake - 10 Rx
Irish - 8 Rx
Alex N. - 2 65#
Hoangdan - 5 60#
Abraham - 9 65#

11.6.15 Picasso

Skill: Snatch Balance 6,6,6,4,4,4,2,2,2

5 Rounds
7 Power Snatch (95#/65#)
Run 400m
7 Sumo Deadlift High Pulls (95#/65#)

Abby - 15:05 Rx
Trinh - 14:17 25#
Nino - 16:23 35#
Simon - 15:09 55#
Lindsay Z. - 14:25 Rx
Jenifer - 13:03 55#
Nicole C. - 13:19 55#
Chris S. - 14:30 75#
Eric Sr. - Mod
Tom T. - Mod
Regina - 11:35 55#
Orlando - 12:23 Rx
Gaylene - 11:44 Rx
Ray - Mod
Noemi - 20:15 35#
Joe G. - 13:17 Rx
Mason - 13:19 Rx
CJ - Mod
Cindy - 19:04 Rx
Jenna - Mod
Brenda D. - 18:36 Rx
Stephany - 10:00 15#
Sonya - 9:16 35#
Jesse - 21:06 Mod
Daniel - 20:00 65#
Hoangdan - 20:21 55#
Sean L. - 17:17 95#
Danielle - Mod
Lisa - 20:01 65#

AWL
Floating Cleans
Tall Jerks

Vana
Nick B.
Chase