11.7.16 Fog

Skill: Ab Circuit - Toe Touches, Russian Twists, Alt. V-Ups, Hollow Holds

For time. 15 Min Cap
15 Snatches (95#/65#)
Run 600m (2 Laps)
30 Overhead Lunges (95#/65#)
Run 600m
15 Snatches

Sean K. - 12:34 75#
Joel - 12:46 75#
AJ - 10:19 Rx
Regina - 14:07 Rx
Orlando - 13:49 75#
Analilia - 12:29 35#
Sanjay - 14;20 65#
Shruti - 14:44 35#
Jacque - 10:15 Rx
Grant - 9:13 Rx
Bernie - 14:35 Rx
Jake - 13:27 Rx
Maira - 14:59 55#
Arun - 11:19 15#
Wendy - 14:00 Rx
Eric Sr. - Mod
Tom T. - 14:44 Rx
Melina - 14:45 Rx
Joobin - 12:08 Rx
Jane - 14:21 65#
Chris D. - 12:40 Rx
Lauren - AWL
Tara - Mod
Rhyna - 13:52 55#
Chase H. - Mod
Alvin - 12:08 75#
Quang - 10:02 95#
Marika - Mod
Rohan - Mod
Jewell - 15:01 55#
Nick B. - 10:20 Rx
Joe - 11:41 Rx
Josh - 14:57 75#
Justin - 14:13 65#
Andres - 49 75#
Tom S. - 14:41 Rx
Cindy - 14:26 Rx
Nita - 11:53 35#
Subhi - 49 Mod
Curtis - 10:31 Rx
Gladys - 14:38 35#
Suma - 49 35#
Gaylene - 8:05 Mod
Vanessa - 12:38 Rx
Ariel - 11:38 Rx
Evelyn - Mod
Brenda H. - 13:54 55#
Hoangdan - 14:40 55#
Yajaira - 59 55#
Claudette - 12:00 55#
Rahul - 54 65#
Ana - 13:24 55#
Sandy - 13:53 25#
Jessica T. - 12;15 15#
Freddy - 12:55 75#
Trinh - 49 55#
Karen V. - 49 35#
Himani - 49 35#
Russyl - 13:07 75#
Ian - 13:44 75#
Odeh - 14:$6 65#
Tyler - 14:55 65#
Ram - 13:28 Rx

11.6.16 S.6

Skill: Hang Cleans - 5x4 Weight by feel


5 Rounds
11 Knee to Elbow
11 Overhead Squats (95#/65#)
11 Box Jumps

Odeh - 15:28 35#
Karen W. - 11:55 25#
Ivo - 10:21 95#
Ravi - 13:59 75#
Robert Mc. - 12:55 Rx
Jennifer Mc. - 15:40 35#
Adrienne - 10:16 35#
Yen - 16:40 25#
Erik - 10:29 65#
Marnie - 14:14 65#
CC - 14:57 35#
Sandy - 13:59 15#
Jessica - 15:41 15#
Nita - 12:52 35#
Brianna - 10:04 15#
Penelope - 10:04 35#
AJ - 11:22 Rx
Chris T. - 14:11 Rx

AWL 
- Clean Pull + High Pull - 4x4 @ 75-85%, 4x2 @ 85-100%
- Overhead Squats - 7x3 @ 70-80%
- RDL's - 5x4 @ 100% 1RM Snatch

Kristine
Vana
Joobin
Rose

Myo Mayhem 4

What: Myo Mayhem 4 is our 4th annual In-House Competition

When: Saturday, November 5th, 2016 9am-1pm  (Please note there will be no classes)

Athletes report at 8:30am.  Judges be there by 8:45am to review simple standards.  Heats start right at 9am.  Bring a snack or some sort of fuel for your body to have between workouts.

Who: Rx, Scaled, Masters (40+) Divisions

Where: Myo!

Required Movements: 
Rx : C2B Pull Ups, HSPU's, Box Jumps, Deadlift 225/155, Snatch 115/85, Squat Clean 135/95, Push Press 95#/65#, Double Unders

Scaled/ Masters : Jumping Pull Ups, Push Ups, Step Ups, Deadlift, Snatch, Squat Clean, Push Press, Single Unders

Register by: October 31st, 2016 in the lobby!

Workouts released: October 28th, 2016

In no particular order:

A.) 12 Min Cap
21 - 15 - 9
Chest to Bar Pull Ups (Jumping Pull Ups)
HSPU's (Push Ups)

B.) 8 Min Cap
21 of Each
Deadlifts (225#/155#) (135#/95#)
Burpees
Box Overs (24"/20")
Cal Assault Bike

C.) In a 6 Min Window
Run 1 Lap (300m)
then
Find 1 RM
"Cluster" (Squat Clean into Thruster)
* Power Clean + Thruster accepted.  No jerks!



Community, Fun, Competition, Food, Prizes, Beer!

Regina, Jennifer P., and Rose
Masters Women

Cindy, Wendy, and Brenda D
Scaled Women

Tara and Jacque
RX Women

Orlando, Chris T., and Matt
Master's Men

Jobin, Grant, and Anthony
Rx Men

11.4.16 Blast Off

Skill: 3 Position Snatch x 7 @ 60+%

2 Rounds
15 Burpees
21 Calorie Row
15 Push Press (135#/95#)
21 Pull Ups

Sara - 13:59 Rx
Sean K. - 14:31 95#
Bobbie - 14:28 45#
Ravi - 13:35 75#
Laura L. - 13:02 75#
Carmen C. - 14:46 Mod
Maira - 13:22 65#
Jake - 14:11 115#
Wendy - Mod
Orlando - Mod
Regina - Mod
Ariel - 11:30 Rx
Jane - 12:15 55#
Bianca - 18:19 35#
Amarjit - 14:20 95#
Tom S. - 16:09 Rx
Leslie - 55#
Brenda D. - Mod
Gaylene - Mod
Hoangdan - 13:33 55#
Nita - 13:01 40#
Curtis - 12:56 Rx
Shanon - 14:39 Rx
Ryan C. - 15:00 115#
Kyle S. - 18:58 Rx

AWL
- Jerks (Split or Push) - 2x4@70%, 3x3@80%, 3x2@90%
- Snatch Pull w/ Pause @ Launch - 7x3 @ 85-110% 1RM Snatch
- Front Rack Support - 5x10secs AHAP
- Overhead 1 Arm KB Carry x 5 WBF

Vana
Robert Mc. 
Andres
Vanessa
Ram
Irish
Bernie

11.3.16 Chemist

Skill - Front Squats - 5x10 Weight by Feel

4 Rounds
12 Deadlifts (225#/155#)
24 Med Ball Sit Ups

Anyone is welcome to come and watch our 4th Annual Myo Mayhem Competition tomorrow starting at 9am.  Will be lots of fun!  There will be no classes this Saturday, so please make a note.

Abby - 6:03 105#
Jennifer Mc. - 8:04 85#
Robert Mc. - 10:10 Rx
Analilia - 7:39 85#
Bobbie - 9:40 85#
Sean K. - 8:47 145#
Carmen C. - Mod
Regina - 8:38 Rx
Orlando - 8:38 Rx
Sara - 5:35 Rx
Lindsay Z. - 5:58 105#
Maira - 9:50 115#
Grant - 6:02 Rx
Nita - 6:46 75#
Mason - 7:50 Rx
Chris D. - 8:56 Rx
Steve P. - Mod
Megan - 6:28 Rx
Jeron - 8:02 165#
Joe - 6:42 Rx
Brenda D. - Mod
Tara - Mod
Penelope - Mod
Quang - 10:46 Rx
Amarjit - 9:24 185#
Marika - 9:01 75#
Celena - Mod
Simon - 11:09 125#
Trinh - 11:45 105#
Subhi - 10:22 Mod
Cody - 7:51 145#
Nick B. - 8:52 Rx
Bianca - 11:26 85#
Curt - 8:46 Rx
Jake - 11:15 Rx
Tom S. - 11:42 185#
Jose - 12:30 225#
Cindy - 8:21 Rx
Ariel - 8:52 Rx
Travis - 10:23 Rx
Adrienne - 7:19 85#
Dom - 8:00 155#
Ram - 8:06 Rx
Yen - 9:39 55#
Anthony A. - 8:44 Rx
CC - 10:55 65#
Maricela - 7:36 115#
Suma - 10:58 65#
Lucy - 8:14 45#
Angel - 7:39 Rx
Himani - 9:51 95#
Rahul - 10:01 155#
Gaylene - 7:11 Rx
Kristine - 8:31 145#
Dylan - Mod
Hoangdan - 10:24 125#
Sanjay - 8:46 135#
Shruti - 9:32

Endurance
4 Rounds for Cals + Reps
2 Min Assault Bike
2 Min Row
2 Min Double Unders
2 Min Rest

Karen W.
Karen V.
Russyl
Joobin
Ram

11.2.16 Hourglass

Skill: WOD Warm Up & Mobility

For time.
50 American KB Swings
40 Box Overs
30 HSPU's
20 Snatches (115#/85#)
10 Muscle Ups

Abby - 15"03
Ravi - 18:10
AJ - 24:13 Rx
Maira - 13:10
Jake - 17:46
Sara - 12:!4
Wendy - 13:04
Kyle S. - 21:39
Grant - 18:31 Rx
Jane - 16:51
Eric Sr. - Mod
Christina - 11:51
Tara - Mod
Brenda D. - Mod
Stephanie V. - Mod
Celena - Mod
Trinh - 17:08
Alvin - Mod
Rohan - Mod
Quang - Mod
Angel - 28:28 Rx
Rhyna - 13:00
Curt - 14:15
Jacque - 14:50
Rahul - 15:55
Subhi - 9:26
Steve P. - 15:08
Jenifer - 15:15
Gladys - 13:41
Jennifer Mc. - 18:18
Robert Mc. - 16:42
Suma - 15:09
Analilia - 14:24
Cindy - 15:49
Evelyn - 16:39
Hoangdan - 13:57
Shruti - 16:22

AWL
- 3 Positon Snatch - 7x3 @ 70-80%
- (Clean Pull + No Foot Power Clean) x 10 @ 70-80% 1RM Pwr Clean
- Back Squats - 8@70%, 6@75%, 4@80%

Joobin
Bernie
Vanessa
Andres
Russyl
Nick B.
Kristine
Irish
Lauren
Tony
Claudette 

11.1.16 Grase

Skill: Dips - 'Death by' or 5x10


For time.
15 Clean & Jerks (135#/95#)
Run 600m
15 Clean & Jerks

No classes this Saturday for Myo Mayhem.

Carmen - Mod
Analilia - 8:12 55#
Robert Mc. - 8:39 Rx
Sara - 7:27 95#
Justin - 7:54 95#
Bobbie - 7:51 45#
Adam - 9:45 Rx
AJ - 6:47 Rx
Orlando - 7:55 Rx
Maira - 7:44 65#
Regina - 8:34 Rx
Jake - 8:13 Rx
Ernie - 5:56 Rx
Jane - 8:46 55#
Grant - 5:36 Rx
Eric Sr. - Mod
Ryan S. - 7:18 Rx
Tom S. - 6:33 Rx
Tara - Mod
Mason - 7:40 Rx
Angel - Mod
Robert Mu. - 10:52 Mod
Jeron - 11:21 105#
Megan - Mod
Brenda D. - 9:45 Rx
Chase H. - 7:10 115#
Cody - 8:03 115#
Joe - 5:49 Rx
Amarjit - 10:10 85#
Rhyna - 9:03 65#
Chris D. - 7:03 Rx
Quang - 8:17 Rx
Melina - 9:57 Rx
Danny - 8:51 115#
Tom T. - 7:34 Rx
Joobin - 6:39 Rx
Vanessa - 11:56 Rx
Jacque - 6:39 Rx
Matt - 7:22 115#
Jewell - 8:51 75#
Dom - 7:28 95#
Kim - 6:49 75#
Jose - 10:10 115#
Gladys - 8:02 55#
Curt - 6:43 Rx
Andres - 9:06 Rx
Mike - Mod
Trinh - 10:00 55#
Subhi - 7:41 Mod
Chris T. - 9:06 Rx
Himani - 9:19 55#
Adrienne - 8:12 45#
Cindy - 9:16 Rx
Nick B. - 6:09 Rx
Yen - 8:57 35#
Ariel - 6:17 Rx
CC - 8:45 35#
Lucy - 10:07 35#
Maricela - 7:37 55#
Kristine - 9:40 85#
Travis - 11:21 Rx
Dylan - Mod

Endurance
For time.
Run 600m
50 Burpees
Run 600m
50 Cal Assault Bike
Run 600m
50 Burpees
Run 600m

Gaylene
Penelope
Yajaira 
Brenda H.
Karen W.
Karen V.
Russyl