7.7.16 Simplicity

Skill: Back Squats - 4x10 @ 55-65%, 2x5 @ 65-75%

For time.
Row 2000m


Abby - 8:56.8
Semir - 7:38.6
Adam - 8:12.8
Carmen - 9:54.7
Jenna - Mod
Regina - 9:07.5
Orlando - 8:12.9
Fatima - 10:16.5
Tara - 1:51.9 500m
Tom T. - 7:55.1
Grant - 7:20.6
Amarjit - 9:23.5
Adrienne - 9:00.7
Brandi - 10:28.8
Anthony A. - 9:25.4
Ana - 9:36.5
Mason - AWL
Lauren - Mod
Tom S. - 7:17.8
Joe G. - Mod
Vanessa - 9:03.4
Chris D. - 7:37.1
Karen V. - 10:28.9
Maira - 9:05.0
Jason G. - 7:34.9
Sean L. - Mod
Alvin - Mod
Rohan - Mod
Sara - 8:23.6
Avery - 7:06.9
Robert Mc. - 8:07.4
Jennifer H. - 10:20.9
Trinh - 9:45.8
Kim - 8:59.6
Delilah - 9:42.6
Simon - 10:02.1
Stephanie V. - 9:52.2
Rhyna - 9:23.2
Irish - 9:26.0
Melina - 9:25.0
Suma - 6:03.6 1k
Joobin - 7:31.5
Analilia - 9:24.5
Peyton - 8:29.1
Joleen - 10:01.2
Cindy - 10:07.5
Subhi - 8:03.8
Janelle - 10:23.5
Christian - 8:48.5
Kristine - 9:04.3
Odeh - 9:09.9
Hoangdan - 10:15.7
Ryan L. - Mod

Endurance
- Bike 5 Miles - Rest 5 Mins - Run 1 Mile

Gaylene
Brenda H. 
Carmen
Karen W.
Mike
Lisa
Peyton

7.6.16 4 Corners

Skill: Handstand Push Ups - 5x20secs Max Reps or 45 Reps 

For time.
30 Deadlifts (225#/155#)
45 Dips
30 Box Jumps (24"/20")
45 Toe to Bar

 
Jennifer H. - 14:27 65#
Robert Mc. - 15:23 185#
Karthik - 17:03 185#
Dom - 21:51 165#
Abby - 16:58 155#
Semir - 17:15 185#
Jenna - 11:41 Rx
Analilia - 14:55 95#
Kyle - 12:55 225#
Tom T. - 14:56 Rx
Wendy - 14:49 35#
Erin - 13:25 35#
Grant - 10:53 Rx
Anthony B. - 15:26 Rx
Ravi - 13:49 165#
Tom S. - 16:25 Rx
Rama - 8:49 85#
Ana - 13:15 155#
Sean P. - 12:41 Rx
Bernie - AWL
Brenda D. - Mod
Mason - 11:59 Rx
Eric Sr. - Mob
Joe G. - 8:31 Rx
Tara - 17:19 Rx
Dennis - 11:17 Rx
Alvin - 11:53 205#
Avery - 12:25 Rx
Robert Mu. - 19:17 Rx
Jason G. - Mod
Karen V - 10:25 105#
Gaylene - 8:52 155#
Kristine - 7:45 85#
Delilah - 12:44 125#
Simon - 16:17 155#
Melina - 13:47 105#
Jewell - 13:31 115#
Jacque - 10:55 155#
Trinh - 10:04 105#
Vanessa - 14:16 155#
Chris D. - 16:47 225#
Sara - 13:30 155#
Suma - 11:35 55#
Matt - 12:40 185#
Ariel - 8:13 Rx
Cindy - 15:30 155#
Cody - 9:28 185#
Joleen - 13:05 85#
Evelyn - 13:26 85#
Hoangdan - 14:00 115#
Rhyna - 12:18 155#
Subhi - 16:32 185#
Brenda H. - 11:22 105#
Lisa - 8:10 65#
Stephanie V. - 13:17 105#
Taylor - 12:12 125#
Freddy - 10:32 155#

AWL
- Snatch Pull + Full Snatch - 2@65, 70, 75%, 1@80,85%
- Back Squats - 3x8@65%, 5@75%, 2x2@80%, 1@85%
(Start of Squat Program - Sessions can only be made up during AWL or Open Gym)

Irish 
Sean L.
Joobin
Tony
Justin
Jose
Jane
MFF
Billiam

4.5.16 Firework

Skill: Front Squats - 2x5 @ 65- 75%, 5x3 @ 75-85%

3 Rounds
12 Hang Cleans (135#/95#)
15 Burpees
12 Push Press (135#/95#)
15 Burpees

Abby - 20:03 75#
Semir - 24:30 95#
Carmen - 29:27 Rx
Jenna - 11:13 Rx
Karthik - 20:10 95#
Eric Sr. - Mod
Grant - 16:00 Rx
Regina - 21:37 Rx
Louis - 13:54 85#

Adrienne - 17:44 55#
Orlando - 20:54 Rx
Greyson - 19:14 95#
Bernie - 21:47 Rx
Cody - 16:58 115#
Tom S. - 19:24 Rx
Rama - 13:51 35#
Navs - Mod
Rohan - Mod
Ravi - 18:24 95#
Mason - 16:33 Rx
Robert Mu. - 19:55 115#
Gaylene - Mod
Joe G. - 14:27 Rx
Maira - 20:37 65#
Andres - Mod
Avery - 13:25 Rx
Wendy - Mod
Tom T. - 15:03 95#
Jewell - 15:22 55#
Shanon - 20:25 Rx
Peyton - 18:47 115#
Melina - 16:50 65#
Trinh - 19:47 55#
Analilia - 16:39 35#
Jason G. - 18:48 Rx
Chris T. - 20:00 95#

Ryan L. - 14:47 95#
Joleen - 20:17 55#
Suma - 17:40 25#
Tara - 11:14 Rx
Ariel - 12:14 Rx
Bryan - 20:55 95#
Cindy - 21:05 Rx
Robert Mc. - 18:14 105#
Jennifer H. - 29:04 45#
Jane - 17:54 70#
Josh - 18:55 65#
Ram - 17:00 115#
Kim - 12:12 65#
Freddy - 16:28 95#
Justin - 17:15 (2) 115#
Subhi - 24:20 115#
Janelle - 17:25 35#
Kristine - 12:11 65#
Adam - 183 Rx
Jose - 22:30 95#
Hoangdan - 17:20 65#
Tyler - 204 95#
Jamie - 21:49 55#

Endurance 
- 5 Rounds of:
Run (3 Mins)/Rest (1 Min)

10 Min EMOM
Odd: Row
Even: Bike

Brenda H.
Irish
Gaylene
Vanessa
Joobin
Odeh
Karen W. 

July 4th!

Have a safe and happy 4th of July.  Congrats to everyone that participated in the Kill Cliff Granite Games.  Our community ranked 214th out of more than 1000 affiliates!  Great job guys!

7.3.16 Sunday Funday

Skill: Box Jumps - 4x10 As High as Possible

Tabata - 4 Mins ea movement (20secs on/10secs off)
Hollow Rocks
Push Ups
V-Ups
Power Cleans (95#/65#)

 We are closed tomorrow for the 4th.

Ravi - 357 Rx
Adam - 361 Rx
Kyle - 168 Rx
Odeh - 222 35#
Penelope - 312 55#

Kristine - 339 Rx
Anthony A. - 330 Rx
Maira - 272 Rx
Brenda H. - 280 Rx
Jennifer P. - 364 35#
Hoangdan - 321 Rx
Bob - 252 85#
Grant - 479 Rx
Shanon - 419 Rx
Ryan C. - 375 Rx
Nita - 365 35#
Manish - 350 Rx
Chris T. - 255 Rx

AWL
- Hang Clean - Starting at 65%
2x6, 2x4, 2x2
- Push Jerks - 5x5 @ 70-80%
- Front Squats - 4x5 @ 75%

Rose
Karen W. 
Ron
Navs
Rohan
Brenda D.
Ernie
Bernie

7.2.16 Granite Games Event 5

Skill: Wall Balls - Double tap Wall Balls 3x10 or Standard Wall Balls 3x20

14 Min AMRAP
70 Double Unders
7 Muscle Ups
7 Snatches (155#/105)

Scaled:
70 Singles
7 Pull Ups
7 Snatches (75#/55#)

Jennifer H. - 331 35#
Robert Mc. - 471 Sc
Jenna - 76 Rx
Ravi - 498 Sc
Ron - 336 55#
Avery - 335 135#
Jason G. - 659 Sc
Subhi - 323 95#
Nita - 672 35#
Lauren - 565 Sc
Tony - 242 95#
Gaylene - 521 Sc
Penelope - 432 35#
Jewell - 386 55#
Hoangdan - 574 55#
Jamie - 413 55#
Mike - 460 85#
Anthony A. - 665 Sc
Manish - 575 65#
Chris S. - 477 Sc
Nicole C. - 344 Sc
Megan - 242 Rx
Rose - 70 Rx
Eric Sr. - Mob
Tom S. - 160 Rx
Karen W. - 450 35#
Fatima - 420 35#
Nick S. - 413 65#
Ryan L. - 515 Sc

7.1.16 J1

Skill: Clean & Jerk - 3x4 @ 65-75%, 4x2 @7 5-85%

10 Rounds
4 Push Press (95#/75#)
8 Sit Ups
4 Sumo Deadlift High Pull (95#/75#)

Carmen - 411 GG5Sc
Rose - 7:25 55#
Joobin - 240 GG5Rx
Analilia - 8:31 45#
Lindsay Z. - 8:28 55#
Angel - 5:50 Rx
Maira - 12:11 65#
Erin - 12:54 35#
Eric Sr. - 15:20 Mod
Tara - 240 GG5Rx
Wendy - 8:47 Rx
Louis - 9:29 85#
Brenda H. - 10:40 Rx
Tom S. - 7:30 Rx
Rama - 8:20 35#
Gaylene - Mod
Ariel - 25:26 Badger
Ana - 8:53 Mod
Joe G. - 5:55 Rx
Sean L. - Mod
Mason - 6:23 Rx
Russyl - Mod
Vanessa - 9:52 Rx
Jason G. - 8:22 Rx
Rohan - Mod 
Navs - Mod
Delilah - 10:27 55#
Steve P. - 11:34 Mod
Dom - 11:17 85#
Trinh - 10:14 55#
Ram - 8:07 Rx
Shanon - 7:41 Rx
Ryan C. - 7:55 Rx
Nita - 8:21 40#
Manish - 11:13 85#
Joleen - 10:02 55#
Cindy - Mod