Saturday 3/12/2016

Announcements:

  • Change of schedule for this Monday only March 14.

    5:00AM
    7:00AM
    4:00PM
    5:00PM
    6:00PM

    No 10:00AM, 3:00PM, 6:30PM & 7:PM sessions.

WOD: “Michael”

3 Rounds for time

800m Run
50x Back Extensions
50x Sit-ups

  

Friday 3/11/2016

Announcements:

  • Change of schedule for this Monday only March 14.

    5:00AM
    7:00AM
    4:00PM
    5:00PM
    6:00PM

    No 10:00AM, 3:00PM, 6:30PM & 7:00PM sessions.

Skill: Bar Muscle-ups

Open 16.3 WOD: AMRAP in 7 minutes

10x Power Snatches (m:75#/f:55#)
3x Bar Muscle-ups (modification 5x Chest to bar Pull-ups)

  

Thursday 3/10/2016

Announcements:

  • Stay tuned for Open Workout 16.3 Thursday, March 10 at 5pm.
    Come watch on rest/recovery day as the next Open workout is announced.

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm).

  

Wednesday 3/9/2016

Announcements:

  • Congrats to Clarissa and Zane for winning the 2016 New Years Resolution Challenge!!
    Gain as many points in 8 weeks:
    1% fat loss = 1 pt.
    1% muscle gain = 2 pts.

    Clarissa: 16.4 pts
    -5.6% (-10 lbs) Fat
    +5.4% (+3.5 lbs) Muscle

    Zane: 12.4 pts
    -4.2% (-11 lbs) Fat
    +4.1% (+1 lbs) Muscle

  • Stay tuned for Open Workout 16.3 Thursday, March 10 at 5pm.
    Come watch on rest/recovery day as the next Open workout is announced.

Skill:
Max Handstand Push-ups in 1 minute/
Max Distance Handstand Walk

WOD: Nancy

5 rounds for time

400m Run
15x Overhead squats (m:95#/f:65#)

  

Tuesday 3/8/2016

Announcements:

  • Stay tuned for Open Workout 16.3 Thursday, March 10 at 5pm.
    Come watch on rest/recovery day as the next Open workout is announced.

Skill:
Max Double-unders in 1 minute

Open WOD 12.1: AMBAP in 7 minutes

As many burpees as possible in 7 minutes (must touch object 6″ above max reach w/ both hands)

Cool down: Annie for time
50-40-30-20-10x of

Double-unders
Sit-ups

  

Monday 3/7/2016

Announcements:

  • 2016 New Years Resolution Transformation Challenge Monday, January 11 – Friday, March 4.
    Congrats to all that participated in the challenge! All of the scans will be calculated and results of the winners will be presented Monday at 5pm.

Skill:
Max grip hold for time
Max L-sit hold for time

WOD: “Karen”

150x Wall Balls for time (m:20#/f:15#)

  

Sunday 3/6/2016

Announcements:

  • Congrats to all that PR’d their Clean & Jerk on Friday!! Great job!!

    Art
    Alex
    Celina
    Daniel
    Eli
    Francis
    Francisco
    Hank
    Jane
    Jeff P.
    Luis
    Maribel
    Nadia
    Omar
    Sergio
    Stephanie P.
    Tritia
    Wilson 

  • 2016 New Years Resolution Transformation Challenge Monday, January 11 – Friday, March 4.
    Congrats to all that participated in the challenge! All of the scans will be calculated and results of the winners will be presented Monday at 5pm.

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (10am to 12pm).

  

Saturday 3/5/2016

Announcements:

  • 2016 New Years Resolution Transformation Challenge Monday, January 11 – Friday, March 4.
    Congrats to all that participated in the challenge! All of the scans will be calculated and results of the winners will be presented Monday at 5pm.

WOD: “Helen”

3 rounds for time

400m Run
21x KB Swings (m:55#/f:35#)
12x Pull-ups

  

Friday 3/4/2016

Announcements:

  • 2016 New Years Resolution Transformation Challenge Monday, January 11 – Friday, March 4.
    After scans will be done on Friday, March 4 between 2pm-7pm. Please click on this link to schedule your closing scan!

Strength: Clean & Jerk Max

16.2 Open WOD:

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

  

Thursday 3/3/2016

Announcements:

  • Congrats to all that PR’d their Bench Press and Front Squats today!! Great job!!

    Bench Press:
    Art
    Binky
    Carl
    Celina
    Don
    Francisco
    Hank
    Jason B.
    Jeff P.
    Margaret
    Maribel R.
    Julissa
    Omar
    Roy
    Sergio
    Theresa
    Tritia 

    Front Squat:
    Art
    Binky
    Clarissa
    Celina
    Don
    Enio
    Francis
    Julissa
    Martha
    Melanie L.
    Randee
    Roland A.
    Sarah
    Sergio
    Theresa

  • 2016 New Years Resolution Transformation Challenge Monday, January 11 – Friday, March 4.
    After scans will be done on Friday, March 4 between 2pm-7pm. Please click on this link to schedule your closing scan!

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm).