squats

Squat 5-5-5-5-5-5-5

New Acai Roots products available at the gym!
We still have the bucket available for $15, but we now have baby acai shots (3 ounces) for $2.50 and Acai smoothies in the bottle for $3. Great for after rolling!

5k run

5k run

For time.

Best wishes to Dave, he's being deployed to the Gulf.
See you back in August!

Paintball

Mr. Joshua

Five rounds of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

For time.

Paintballing today with the guys! Happy Sunday!

murph

Murph

1 mile run
100 pull-ups
100 push-ups
300 squats
1 mile run

For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.


Yesterday Mike headed to Carson to help coach Jeremy (one of our Blue Belts) at the Pan Am Jiu Jitsu Championships. After 3 grueling matches (2 wins and 1 loss), Jeremy placed 16th out of 78 top competitors. Great Job Jeremy! Here's a pic of Jeremy with Rubens "Cobrinha" Charles at Pan Ams.

Rest Day

Rest Day

Nothing more fun than lounging around in a box.
"Jake in the Box" coming to a store near you!

elizabeth

Elizabeth

21-15-9

135# Cleans
Ring Dips

For time.


Andrew Ferebee, one of our top competitors got injured during Grappler's Quest due to a knee to the face. Just say NO to AGRO! =] Has to take some time off but he'll be back and ready to go soon! This pic kind of reminds us of Dilios from 300. What do you think?

karen

Karen

150 Wall Balls

For time.


Our head instructor Mike Cusi won the gold in the Brown Belt Featherweight division at Grappler's Quest! Mike is making a competition comeback after almost a year off. We're very proud of him!

wod

20 Mins of:

95# Shoulder Press for Max Reps
400 Meter Run

Post Reps to comments.

Congratulations to Team Stronghold! We took home 11 Golds, 4 Silvers and 3 Bronze medals! Great job everyone!

gq

Gym closed for Grapplers Quest!

gq

Gym closed for Grapplers Quest!

wod

10K Run


10k Run

rest day

Rest Day

wod

50 Double Unders
10 KB Swings
40 Double Unders
20 KB Swings
30 Double Unders
30 KB Swings
20 Double Unders
40 KB Swings
10 Double Unders
50 KB Swings

For time.

Wear a Flak Jacket

wod

15 Tire Flips
30 Seconds Rope Swings
45 Sledge Hammers
400m Run

4 Rounds for time.

running angie

Running Angie

100 Pull Ups
1 mi Run
100 Push Ups
1 mi Run
100 Sit Ups
1 mi Run
100 Squats
1 mi Run

For time

rest day

Rest Day!

wod

5k Row

Zombie Helen

"Zombie Helen"

3 rounds for time:
400m Run
21 Deadlifts - bodyweight
12 Dead hang Pull ups

jackie

Jackie

1000m Row
50 Thrusters
30 Pull Ups

For time.

Rest Day

Rest Day

wod

400m run for time.

Rest 2 minutes.

800m run for time.

wod

Clean

1.1.1.1.1.1.1

Chris O. after a 4 month layoff!

wod

3 Rounds of:

25 Sit Ups
25 Medicine Ball Cleans
25 Push Ups
25 Walking Lunges/Leg

For time.

rest day

Rest Day

wod

Tabata:

Pull Ups
Push Ups
KB Swings
Sit Ups