7.7.17

Skill: Snatch - 3@80%, 3@85%, 3@90% or 5@70%, 5@75%, 5@80%

5 Rounds
6 Push Press (135#/95#)
Air Squats (10-20-30-40-50)

Nik - 7:20 65#
Quang - 6:49 Rx
Claudette - 6:36 355#
Ana - 7:41 85#
Sara - 6:21 Rx
Carmen C. - 8:20 Rx
Grant - Mod
Jake - 8:38 Rx
Analilia - 6:58 55#
Kiara - 8:15 25#
Adam - 8:43 115#
Kym - 6:40 55#
Katie - 6:23 55#
Chi - 7:09 55#
Eli - 8:00 30#
tom T. - 6:41 Rx
Maira - 7:11 65#
Lay - 6:35 60#
Darlene - 7:00 40#
Tom S. - 8:10 Rx
Sandy - 6:11 55#
Nita - 6:54 55#
Simon - 5:36 65#
Adrienne - 5:16 45#
Joseph - 7:48 115#
Eric Sr. - Mod
Rohan - Mod
Navs - PT
Marika - 6:22 65#
Dan - 6:51 115#
Brenda D. - 6:59 65#
Tara - Mod
Gina - 10:46 70#
Emma - 7:32 55#
Gabby - 8:45 75#
Amber - 7:16 75#
Angelo - 7:40 95#
Amarjit - 6:34 75#
Robert P. - 7:56 55#
Gaylene - 5:45 65#
Lisa - 7:32 35#
Hoangdan - 6:05 70#
Celena - 7:10 75#
Trinh - 7:18 60#
Ivo - 9:05 90#
Yen - 7:15 50#
Jewell - 5:55 75#
Athanasios - 7:10 115#
Ryan L. - 8:06 Rx

AWL
- Snatch w/ Pause
- 1.25 Front Squats
- Push Jerks
- Strict High Pulls

Lauren
Joobin
Irish
Melina
Dom
Nino
Subhi
Vanessa C. 
Natasha
Carlos
Chris T. 

7.6.17

Skill: Pull Ups - Max Rep Test or 50 Reps Total

3 Rounds - 1 Min Each Movement 
Burpees Over Bar
Hang Cleans (135#/95#)
Med Ball Sit Ups
Deadlifts (135#/95#)
Rest


Score total reps.

Rodrigo - 170 Rx
Robert Mc. - 181 Rx
Sara - 254 Rx
Chi - 180
Jennifer Mc. - 195
Adam - 168 Rx
Char - 175
Jose - 131
Yesh - 202
Orlando - 160 Rx
Carmen C. - 212 Rx
Katie - 190
Regina - 193 Rx
Jadon - 192 Rx
Ash - 80
Kiara - 167
Analilia - 183
AJ - 180 Rx
Kym - 206
Analilia - 170
Sandy - 170 
Darlene - 154
Jordan - 161 Rx
Tom T. - 182 Rx
Leslie C. - 129
Lay - 144
Eric Sr. - Mod
Simon - 161
Nita - 231
Quang - 160 Rx
Nik - 137
Tara - Mod
David - 180
Joobin - Mod
Madison - 148
Lindsay Z. - 238
Nick B. - 227 Rx
Gaylene - 243
Kristine - 195
Mike S. - 191
Ana - 186 Rx
Gladys - 201
Matt S. - 159
Jacque - Mod
Chris D. - 190 Rx
Jewell - 184
Alex - 166 Rx
Brenda D. - 161 Rx
Melina - 173 Rx
Jake - 165 Rx
Trinh - 185
Celena - 207
Subhi - 166
Matt T. - 198
Chris T. - 141 Rx
Eli - 195
Karthik - 179
Rob P. - 156
Hoangdan - 197
Ivo - 215
Vanessa C. - 205
Laura - 217 Rx
Ryan L. - 125
Jenifer - 149
Kim - 217
Athanasios - 172
Cindy - 184 Rx
Peggy - 171
Jorge - 122
Nicole C. - 171
Chris S. - 179
Gina - 181
Odeh - 178
Carmen M. - 148

Endurance
3 Rounds:
Run 5 Laps
Rest 4 Mins

Steve V. 
Stephanie V. 
Karen V. 
Brandi
Brenda H. 
Emma

7.5.17

Skill: Back Squat - 5x3 @ 80+%

7 Rounds
7/5 Cal Assault Bike
5 HSPU's
7 AKBS (24kg/16kg)
5 Dips

Russel - 14:46
Adam - 17:34 Rx
Claudette - 17:00
Dom - 17:30
Kym - 14:00
Jennifer Mc. - 17:39
Robert Mc. - 17:39 Rx
Grant - Mod
Yesh - 14:10 Rxish
AJ - 17:40 Rx
Vanessa C. - 18:46 Rx
Lay - 13:35
Sara - 13:31
Melina - 16:58
Jordan - 12:41
Katelyn - 13:53
Gabby - 13:51
Marika - 11:56
Sean K. - 15:11 Rx
Gina - 13:18
Darlene - 13:45
Leslie C. - 13:48
Adrienne - 15:22
Eric Sr. - Mod
Nita - 11:38
Brenda D. - Mod
Tara - Mod
Quang - 9:55
Joe - 10:33 Rx
Madison - TC
Jenifer - 12:27
Chris D. - Mod
Steve V. - 14:00 Rx
Brandi - 13:45
Celena - 10:33
Tom T. - 11:33 Rx
Gaylene - 9:03
Robert P. - 17:55
Stephanie V. - 14:29
Ariel - 14:17 Rx
Laura - 15:43
Yen - 12:12
Hoangdan - 12:22
Jewell - 11:08
Rob P. - 13:00
Chris T. - 11:39
Jake - 14:10
Ryan C. - 14:44
Shanon - 12:43
Rhyna - 11:02
Kim - 11:58
Angelo - 12:52
Mike J. - 11:45
Nick B. - 11:16 Rx
Jorge - 16:35
Joseph - 14:28 Rx
Abishek - 20:00
Karhtik - 14:01
Miguel - 14:46
Trinh - 11:25
Odeh - 14:02
Lindsay Z. - 10:32
Nick Z. - 14:45
Amber - 15:21
Brenda H. - 12:45
Emma - 10:51
Nino - 11:59
Cindy - 12:29

AWL
- Clean & Jerk
- Back Squats
- RDL's
- Plank Holds

Lauren
Joobin
Peggy
Carlos
Tony
Irish
Ana

7.4.17 4th of July

We will be closed for the 4th.

Enjoy the time with friends and family!

7.3.17 Abatte

Skill: 3 Position Clean - Lightweight Warmups

For time.
Run 1 Mile
21 Clean & Jerks (155#/105#)
Run 800m
21 Clean & Jerks 
Run 1 Mile

We are closed tomorrow July 4th. Enjoy the day with your friends and family!

Nik - 36:53 105#
Vanessa C. - 32:18 90#
Claudette - 30:54 75#
Kiara - 22:06 25#
Analilia - 30:52 55#
Rodrigo - 32:50 135#
Grant - Mod
Kym - 29:25 55#
Katie - 31:56 55#
Adam - 42:00 Rx
Lay - 32:06 60#
Darlene - 31:30 35#
Alex - 36:32 95#
Barrie - 24:14 30#
Rose - 33:40 75#
Robert Mc. - 31:01 Rx
Sandy - 30:11 55#
Emma - 27:40 55#
Gina - 26:20 55#
Jordan - 30:32 135#
Gabby - 32:00 85#
Katelyn - 35:05 40#
Simon - 36:10 75#
Adrienne - 28:37 55#
Arun - 29:51 55#
Ryan L. - 35:15 135#
Eric Sr. - Mod
Megan K. - Mod
Carmen C. - 31:12 105#
Laura - 28:02 Rx
Jason G. - 35:19 155#
Orlando - 39:20 Rx
Joe - 28:14 Rx
Quang - 33:50 155#
Karen W. - 34:40 35#
Regina - 27:40 105#
Amarjit - 26:19 95#
Gaylene - 29:59 85#
Brianna - TC
Dylan - TC
Madison - TC
Maira - 26:42 65#
Brenda D. - 33:26 85#
Nick Z. - 20:10 95#
Lindsay Z. - 32:22 65#
Yesh - 32:07 135#
Angelo - 37:28 Rx
Celena - 20:52 65#
Trinh - 32:20 60#
Rich - 29:33 95#
Ana - 28:42 85#
Jake - 30:30 Rx
Shanon - 28:16 80#
Sara - 27:35 Rx
Ryan C. - 31:00 135#
Cindy - 31:52 85#
Kevin - 31:25 Rx
Irish - 30:03 80#
Joseph - 31:27 115#
Abishek - 22:15 35#
Carmen M. - 37:01 55#
Marvin - 42:00 95# 

7.2.17

Skill: Weighted Lunges - 5x12


10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Sumo Deadlift High Pull (95#/65#)
Burpees
Pull Ups

Jewell - 12:26 65#
Simon - 14:53 95#
Sean K. - 13:41 145#
Joseph - 12:45 Rx
Karen W. - 11:33 35#
Odeh - 14:56 75#
Emma - 11:43 55#
Gabby - 14:38 65#
Matt - 144 Rx
Suzanne - 122 45#
Hoangdan - 12:00 65#
Vanessa C. - 15:36 Rx
Chris D. - Mod
Sandy - 10:58 65#
Katie - 16:24 65#
Kym - 12:54 55#
Char - 16:49 55#
Aleksey - 132 75#
Luis - 132 Rx
Jorge - 16:00 75#
Christian - 16:00 75#

AWL
- Snatch
- Front Squats
- Sots Press

Natasha
Laura
Robert Mc. 
Rose
Dom
Carmen M. 
Regina 
Orlando
Jeron
Ryan L. 
Rohan

7.1.17

Skill: Strict Press - 7x3 - Weight by Feel

Partner Up
Each partner completes 4 rounds of:
30 Double Unders
15 DB Thrusters 
while the other partner holds a plank position.

J&S - 12:55
Krislene - 12:40
WonderLadies - 8:20 Rx
Project NR - 9:44
Tacos - 10:54
Robert & Mike - 11:52
P+C = 9:03
J+G - 8:58
A.S.S - 9:44
Hoangdan + Rose - 9:45