Monday, 5/1/2017

“MURPH” Monday May 29th 10 AM RSVP to the BBQ on Facebook (Ask Roberto for details) C.- 3 rounds not for time of: 200 meter run 5 pass through drill (It will make sense) at 40 past the hour 15 overhead squats (65/95) 21 kettlebell sumo deadlift high pulls (16/24) 12 overhead squats 15 sdhp 9 overhead squats 9 sdhp N.- 4 rounds of: 30 seconds of pullups 60 jsingle unders 20 burpees Rest 1 minute between rounds Times: Will 5:24 rx Shane 5:04 rx C-Note 3:51 Maria 5:53 Razor 5:09 rx Evelyn 5:27 Karen J 5:05 Martha ? Aaron 8:52 rx Hank 4:52 rx Coates 6:03 rx Cristy 3:02 rx Jordan 3:03 rx Jess 2:52 rx Juarez 4:04 rx Mauricio 5:37 rx Louie 5:00 Sharen ? Ashley 2:37 rx Susana 2:26 rx Adriana 2:59 rx Miriam 4:41 rx Carmen 3:10 m Bob 6:16 Chris R 4:28 rx Caileigh 8:13 rx Hollywood 5:05 Will 4:58 Carolina 6:39 Monica 6:19 Abdel 6:32 Victor 6:13 Ninja Vicki Hank Coates Louie Sharen Carolina Chris R Will Carmen Victor Monica Mile Mauricio Juarez Jess Evelyn Roberto Bob Susana Adriana Abdel Other Stacey Jordan Ozzy Guru...

Sunday, 4/30/2017

“Moon” 7 Rounds For Time: 10 Right Arm KB Snatch (16/24) 1 Rope Climb 10 Left Arm KB Snatch (16/24) 1 Rope Climbs Times: Roberto 21:35 Sean 22:48 Luke 22:40 Evelyn 21:10 Maria 21:10 3Dee 23:35 Jouanaa Sharen Vicki Yessy...

Saturday, 4/29/2017

“Murph”┬áMonday, May 29th 10AM We will barbecue afterwards Please RSVP on the Facebook Event page 3 rounds not for time of: 10 GHD situps 4 Turkish get ups, total at 40 past the hour: 21 shoulder to over head (65/95) 1 round of “Cindy” (5 pullups, 10 pushups, 15 squats) 15 shoulder to over head 3 rounds of “Cindy” 9 shoulder to over head 5 rounds of “Cindy” Times: Roberto 15:23 rx Luke 16:50 rx Herman 21:01 rx Cristy 12:55 rx Susan 14:52 Jessica 13:34 rx Vicki 17:06 rx No-No 24:12 John 22:30 rx Abdel 18:11 Maria 18:00 Evelyn 14:15 Victor 13:27 rx Logan 14:58 Matt...

Friday, 4/28/2017

Remember Free Nutritional Consultations Ask Steph for more details C.-3 rounds not for time of: 7 glute ham raise 10 bench press @ 75-80% at 40 past the hour AMRAP in 5 minutes of: 300 meter row 10 box jump overs rest 2 minutes AMRAP in 5 minutes of: 5 front squats (95/135) 5 toes to bars rest 2 minutes AMRAP in 5 minutes of: KB Swings (16/24) Burpee Do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up. T.- In teams of 2 200 Air Squats 150 Sit-ups 100 Push-ups 100 Pull-ups Partition as needed. Will Shane C-Note Victor Miriam Karen J Rosa Vicki Anita Bob Mauricio Crysty CQ Louie Sharen Juarez Hollywood Yessy Roberto Carmen Monica Caileigh Cynthia Susan Coates Herman Crystal Thursdays Roberto 14:05 rx Jordan 12:55 rx Other Ashley...

Thursday, 4/27/2017

Back Squats 6 sets of 6 @ 80% 1 mile run (Wear an 8/20 pound vest if you can) Alternate Workout 3 Rounds of: 400 Meter Run 15 Deadlifts (155/225) 50 Double unders/150 singles T.-In teams of 2 100 KB Swings (16/24) 90 Knees-to-elbows 80 Air Squats 70 Push-ups 70 Pull-ups 80 Walking Lunges 90 Sit-ups 100 Russian KB Swings (16/24) Only one athlete can be working at a time. Times: Steph 17:38 rx Will 19:07 Shane 19:07 m’Olga 19:30 Karen 20:30 Aaron mile Kris 21:19 rx Karen J 17:15 Miriam 16:28 rx Evelyn 15:42 Rosa 23:49 rx Carmen 18:40 Cristy 9:40 mile Roberto 11:42 mile (v) Bull 9:40 mile (v) Razor 12:28 mile Hank nft Sam 13:36 m Tamer 13:36 m Devon 29:12 rx Hollywood 18:56 rx CQ 21:16 rx John 21:19 rx Matt 19:44 Ashley 17:56 m Sean 13:12 rx Logan 18:26 Nathan 17:00 Jonathan 17:00 T2 17:59 Cynthia 15:07 Adriana 18:14 rx Susana 14:00 rx Carolina 20:20 Yessy 19:33 Coates 23:40 rx Chris R 19:21 rx Victor? Crystal? Maria? Other Jordan Guru Will...