"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

El practicing handstands!

Rest Day

Rest Day

Justice, Tommy and Jordan taking a break

2k Row for time
- 8-10 min rest
1k Row for time

Jacqueline's ready to box!

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

Roger being bored.

Rest Day

Great Job to The Stronghold Competition Team! We took home 6 gold medals out of 10 competitors at Best of the West! Here's Ryan and Jacob resting after a long day!! Renzo's in the back with his 2 gold medals. Awesome job!

Just a reminder: the gym will be closed Sunday, April 26 and Monday, April 27. Check back for updates, we will try to see if someone can open up for Open Mat and Open Gym.

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Alyssa taking it to Tommy!

Clean & Jerk 3-2-2-2-1-1-1-1-1

Add us on Facebook!! Unfortunately our Myspace is hardly used anymore, but you can be sure to keep up with on FB!

Rest Day

Rest Day

Renzo: our poster boy for Intensity. Haha

Intensity. Some guy named Webster tries to define it with words. He says that it is "exceptional concentration, power or force." I say that’s a load of crap. Webster never dropped from 165 to 126 because he wanted to be national champion. Webster never worked out five times a day. He never pushed himself to the point of complete exhaustion and then began working even harder because his heart and soul wouldn't let him train like an average athlete. No, I don't think words can describe intensity ... intensity is only seen and felt, it's a belief, a way of life. Do not try to learn intensity, do not try to put it in a box of understanding, because you can't. You have to live intensity, you have to breathe intensity. Only the deepest burning emotions can release it. Let that fire drive you to accomplish great things. - Unknown

"Jackie"
For time:
1,000m Row
50 Thrusters, 45 pound bar
30 Pull Ups

This is what happens when you take a long CrossFit break, Chris! ;]

Back Squat 3-3-3-3-3 reps

Jim getting ready for the WOD

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Big Jim helping teach BJJ class

Rest Day

Danny

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

4/16

5 x 400m run intervals
- rest interval about 2 minutes

Brian figuring out what WOD to do

Helen

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Jay with his Grapplers Quest Executive Championship Belt. He couldn't take it home though because they supposedly lost a whole box of belts. HAHA. Don't worry Jay, we're on it!

Rest Day

Rest Day

Boxing Class

4/13 - DT

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

4/12 - Happy Easter!

Snatch 3-2-2-2-1-1-1-1

Happy Easter!

4/11/09

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Rest Day

Rest Day

Jacob loves Acai too!

Big, Fat Helen

Big, fat Helen

5 rounds

400m run
21 kb swings
12 pull ups

So color coordinated, Jason!

Run 5k

Run 5k

Reggie and Renzo doing Cobrinha Drill (Rolley polley as they call it)

push press

push press 3.3.3.3.3.3.3

Way to go, Elle!

Rest Day

Rest Day

Scott & Blair

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

The return of Ruel!! Last time he was here was MLK Day!
He had an argument with a curb.

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

Chick-fil-A Party!

Yesterday, Chick-fil-A sponsored a party for our Stronghold Competition Team. Thank you to Matt Hughes and Alicia Kaun at Chick-fil-A Sports Arena for generously hosting a party for us! For more pics, see the gallery.

10 pull ups 10 ring dips 10 rounds

10 rounds of:

10 pull ups
10 ring dips

For time.

Jacob's ready to roll with Daddy!

Rest Day

Rest Day

Bret, no napping during the WOD!

Fight Gone Bad

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2.Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Courtney, Marcella and Dawn - Fight Gone Bad