12.18.17

Skill: HSPU's - Max Reps or 4/5 x 10

3 Rounds
9 Hang Power Cleans 
12 Toe to bar
9 Hang Power Cleans
12 Pull Ups

Increase Weight each round - 95/65 - 115/75 - 135/95

Carmen C. - 12:24 Rx
Ana - 15:09 Rx
Karen W. - 11:25
Sandy - 12:24 55#
Kimmy - 12:20 Rx
Katie V. - 11:37 75#
Regina - 12:21 Rx
Orlando - 15:41 135#
Matt Sh. - 14:41 105#
Jacque - Mod
Gina - 11:52 95#
Chi - 13:28 75#
Sayed - 14:41 85#
Vishant - 16:21 65#
Katie M. - 11:38 75#
Kym - 15:56 70#
Adam - 10:52 Rx
Analilia - 18:53 85#
Maira - 13:14 75#
Lewis - 18:53 85#
Darlene - 13:18 70#
Christine - 9:53 70#
Adrienne - 13:41 65#
Tom S. - 9:59 Rx
Nita - 13:53 65#
Eric Sr. - Mod 
Bailey - Mod
Quang - Mod
Grant - Mod
Joe - 9:36 Rx+
Brenda D. - Mod
Chris D. - Mod
Anna - 15:59 Rx
Tom T. - 9:57 Rx
Jordan C. - Mod
Zoe - TC
Dylan - TC
Heather - Mod
Ryan L. - 10:10 Rx
Ariel - 13:02 Rx
Robert P. - 9:09 20#
Matt So. - 12:15 115#
Josh - 14:43 Rx
Jacque - 8:31 Rx
Subhi - 14:12 135#
Chris T. - 15:43 115#
Miguel - 15:43 115#
Ryan P. - 12:05 75#
Shruti - 17:10 85#
Tharun - 17:41 95#
Melina - 10:13 Rx
Lauren - MBC
Skye - 20:00 Rx
Brenda H. - 17:38 85#
Celena - 11:21 85#
Nino - 16:50 95#
Evelyn - 16:01 70#
Leticia - 19:20 65#
Nicole N. - 17:36 70#
Tim - 19:43 75#
Gabby - 13:02 95#
Rich D. - 18:53 65#
Athanasios - 19:58 Rx
Carlos - 18:42 Rx
Trinh - 12:05
Carmen M. - 20:00 75#
Marvin - 19:53 115#
Joseph - 12:59 Rx
Odeh - 14:46 95#
Rob P. - 15:43 105#
Cindy - 14:50 Rx
Amarjit - 13:23 105#
Shone - 14:20 75#
Phoebe - 17:34 55#

12.17.17

Skill: Back Racked Lunges - 2x10, 2x8, 1x6

6 Rounds
12 Burpees
12 Thrusters (45#/35#)

Shanon - 9:11
Ryan C. - 10:56
Josh - 12:00
Mitchell - 13:23
Katie V. - 9:38
Jewell - 8:56
Odeh - 12:11
Sean K. - 9:00
Steve R. - 9:53
Penelope - Mod
Arun - 12:40
Kevin - 7:48
Gaylene - 9:03
Kristine - MBC
Rose - 14:44
Vanessa - 8:30
Vineet - 12:47
Ryan P. - 11:26
Manish - 13:14
Jose - MBC

OLY
- Low Hang Snatch
- Front Squats
- Push Press

AJ 
Teirra
Tom T.  
Melina
Tom S. 
Gabby
Regina
Orlando
Leticia
Natasha
Kym
Adam 

12.16.17

Skill: Muscle Up Practice or Chest to Bar Practice - 5x5 or 4x10

10 Min AMRAP
50 Cal Row
50 Front Racked Lunges (50#/30#)
Max Wall Balls

Zoe - TC
Madison - TC
Dylan - TC
Kristine - MBC
Megan - Mod
Ali - 36
Jewell - 54
Evelyn - 35
Josh - 23
Sayed - 24
Odeh - 46
Sean K. - 38
Shanon - 38 Rx
Ryan C. - 15
Adrienne - 64
Amarjit - 45
Vishant - 20
Grant - Mod
Ravi - --
Robert Mc. - 29 Rx
Subhi - 45
Rose - --
Gina - 16
Shruti - 26
Joseph - 30 Rx
Carlos - 26
Peggy - 34
Natasha - MBC
Chris D. - 48 Rx
Vanessa - 19 Rx
Joobin - Mod
Stephanie - 13
Lewis - Mod
Manish - 31
Ryan L. - 56 
Leticia - Mod

12.15.17

Skill: Clean & Jerk - 5x5 @ 75%

For time.
30 Deadlifts (225#/155#)
30 HSPU's
Run 3 Laps
30 Dips

Thanks for coming out and celebrating the holidays with us!



Kimmy - 10:53 135#
Zach - 9:38 225#
Bri - 10:13 105#
Jacque - 89 Rx
Eddie - 11:40 105#
Michele - 14:49 115#
Nik - 9:27 185#
Joey - 11:09 185#
Yajaira - 10:07 95#
Casey - 11:10 185#
Chi - 10:40 85#
Adam - 11:12 Rx
Kym - 10:34 105#
Sayed - 12:08 95#
Arun - 13:36 115#
Ravi - 11:00 65#
Leticia - 12:47 95#
Katie M. - 10:54 115#
Lev - 14:12 185#
Lay - 11:35 125#
Maira - 11:15 125#
Sarah - 10:30 125#
Gabby - 10:37 135#
Rahul - 11:39 120#
Chris M. - 15:20 55#
Regina - 9:40 155#
Orlando - 10:47 225#
Vineet - 9:42 115#
Shruti - 14:02 105#
Rohan - Mod
Bernie - 14:50 Rx
Joobin - Mod
Tom S. - 14:41 Rxish
Quang - Mod
Tara - Mod
Grant - Mod
Dan - Mod

12.14.17

Skill: Row 1k

21 - 15 - 9
Overhead Squat (135#/95#)
Burpee Toe to Bar

Zach - 12:19 75#
Michele - 14:55 35#
Vishant - 14:53 15#
Nik - 12:40 75#
Jesse - 10:31 Mod
Chi - 12:36 45#
Orlando - 16:45 95#
Analilia - 14:25 45#
Katie M. - 13:39 45#
Joel - 13:22 65#
Kiara - 16:40 35#
Carmen C. - 15:59 65#
Adam - 14:04 95#
Kym - 14:16 45#
Laura - 16:49 rx
Robert Mc. - 16:49 135#
Regina - 15:25 75#
Maira - 12:58 55#
Lay - 13:21 55#
Lewis - 10:44 45#
Shruti - 14:07 55#
Rahul - 13:30 45#
Eric Sr. - Mod
Quang - Mod
Anna - 14:07 75#
Jose - MBC
Amarjit - 12:26 75#
Melina - 15:13 Rx
Jordan C. - 6:41 
Megan - Mod
Brenda D. - 13:00 75#
Chris D. - 19:54 115#
Joobin - Mod
Adrienne - 12:45 35#
Stephanie - 7:16 Mod
Ryan L. - Mod
Joe - 11:43 Rx
Karen W. - Mod
Kristine - MBC
Robert P. - 13:22 15#
Ariel - 16:10 95#
Mitchell - 16:23 65#
Heather - 17:10 55#
Guido - 14:19 15#
Jacque - 12:55 Rx
Miguel - 16:04 65#
Athanasios - 12:51 75#
Leslie - 13:47 35#
Tom T. - 16:24 135#
Russel - 13:01 65#
Celena - 16:52 15#
Trinh - 14:41 Mod
Jewell - 12:46 65#
Gabby - 13:59 55#
Simon - 14:40 65#
Peggy - 10:05 35#
Odeh - 15:32 55#
Ram - 11:01 95#
Joseph - 10:57 95#

12.13.17

Skill: Handstand Walking Practice - 15 Mins

Score Total Reps
7 Min AMRAP
35 Double Unders (70s)
14 Sumo Deadlift High Pull (95#/65#)
Rest 3 Mins
7  Min AMRAP
21 Air Squats
14 Push Jerks (95#/65#)

Travis - 438 rx
Nik - 580 75#
Michele - 373 45#
Casey - 655 45#
Arun - 301 65#
Vishant - 527 65#
AJ - 318 Rx
Christian - 649 75#
Sayed - 350 65#
Leticia - 540 Mod
Ravi - 392 15#
Chi - 560 55#
Grant - Mod
Jose - MBC
Claudette - 714 55#
Maira - 402 65#
Vineet - 541 75#
Tom S. - 346 Rx
Chris M. - 355 45#
Darlene - 376 65#
Shruti - 306 55#
Eric Sr. - Mod
Gaylene - 319 Rx
Sean K. - 481 75#
Joobin - 406 Rx
Tara - Mod
Brenda D. - 362 Rx
Rohan - Mod
Melina - Mod
Quang - Mod
Karen W. - Mod
Joe - 427 Rx
Zoe - TC
Celena - 347 35#
Carmen C. - 352 Rx
Kristine - MBC
Leslie - 470 65#
Tom T. - 414 Rx
Heather - 530 65#
Kim - 661 55#
Lorena - Mod
Yajaira - 336 55#
Laura - 413 Rxish
Athanasios - 406 Mod
Tharun - 357 75#
Russel - 462 75#
Matt So. - 291 75#
Jacque - 392 Rx
Nicole N. - 332 55#
Skye - 316 95#
Subhi - 292 Rx
Gabby - 611 65#
Evelyn - 327 45#
Jewell - 403 Rx
Joseph - 299 Rx
Trinh - 325 55#
Simon - 439
Ryan P. - Mod

OLY
- Clean + Front Squat + Jerk
- Muscle Snatch
- Back Squats

Carlos
Irish
AJ
Cindy
Odeh
Leticia

12.12.17

Skill: Front Squats - 5x3 @ 90%

4 Rounds - Total Reps and Cals
:30on/:30off
- Assault Bike
- Durante Core - Hollow Rocks, V-Ups, Tuck Ups - Hollow Hold
- 1 Arm KB Swing

Ryan C. - 199
Michele - 140
Katie V. - 177
Jacque - Mod
Bri - 176
Zach - 197
Kimmy - 208
AJ - Mod
Joey - 167
Robert Mc. - 201
Chi - 134
Sayed - 175
Shanon - 198
Joel - 168
Adam - 201
Kym - 167
Katie M. - 194
Analilia - 168
Kiara - 164
Grant - Mod
Regina - 177
Vishant - 163
Maira - 196
Gaylene - 183
Darlene - 184
Gabby - 157
Vineet - 199
Eric Sr. - Mod
Megan - Mod
Tara - Mod
Karen W. - Mod
Joe - 196
Adrienne - 185
Anna - Mod
Brenda D. - Mod
Quang - 187
Tom S. - 210
Nik - 158
Dan - 210
Karen W. - 114
Joobin - 235
Kristine - MBC
Robert P. - 173
Jewell - 171
Matt So. - 175
Ariel - 198
Jacque - 202
Leslie - 160
Kim - 208
Russel - 182
Josh - 181
Tom T. - 209
Subhi - 195
Blair - 171
Phoebe - 1078
Shone - 1061
Melina - 193
Laura - 188
Leticia - 1178
Ram - 188
Lev - 154
Sarah - 193
Vipsy - 173
Claudette - 134
Joseph - 203
Tharun - 162
Rahul - 135
Nick B. - 164
Yajaira - 141
Charise - 181
Rich E. - 174
Skye - 202
Chris D. - 185
Trinh - 149
Nino - 159
Peggy - 174
Cindy - 139
Lewis - Mod
Gina - 182

Endurance
Burpees
:20 On/:10 Rest
for 30 Mins