"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

The return of John Le!

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

That's a high jump!

Rest Day

Alfred smashing out KB swings!

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

The return of the long lost blue belts, Paul and Steve!

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

A legend passed away with yesterday, and the radios and TV's have been blaring Michael Jackson all day. Started the morning off watching the MJ Number ones DVD! RIP MJ!

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Getting ready to go home!

Rest Day

Working on some abs!

Front squat 3-3-3-3-3 reps

Stronghold Kid's Room Painting in Buzz Blaster Blue!
Excuse our mess, we're under construction!

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

10 round Mondays

Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Happy Father's Day! It's Mike's first official Father's Day with Jacob!

Rest Day

Sensei in Training Reggie!

Complete as many rounds in 20 minutes as you can of:

Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

Post number of rounds completed to comments.

Karen breaking the pull up bar with her Kip! HA

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups


To think we have been in Point Loma for more than a few years and never been to the OB Farmer's Market. We finally set up some time to go for an hour on Wednesdays before class started and loaded up on some good eats. Organic fruit and vegetables, kettle corn, savory and dessert crepes, empenadas, tamales, hummus and more are among our favorite buys. If you haven't gone yet, we definitely recommend it! We love the California Surfer crepe, and we patiently waited for it for about 10 minutes. =) Visit online at http://www.oceanbeachsandiego.com/OceanBeachFarmersMarket.shtml for more info!

Complete as many rounds as possible in 20 minutes of:
15 Tuck Jumps
10 V ups
5 Handstand Push Ups
2 Pullovers

Kid's Jiu Jitsu is in session!

Rest Day

Mike is all into bouldering now! =)

Run 5 K

This past Saturday we had a Stronghold Rock Climbing Day at Solid Rock gym. This was the first time for some of us and we all had a blast! Check out our photo gallery here to see more pictures from the day! We will try to do this at least twice a week. It's great after a CrossFit workout or to work on your grips for gi training!

4 rounds for time of
15 burpees
10 pull ups
5 Squat Clean & Jerks (155, 105)

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

Tommy

Rest Day

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

Check out Andrew's video he made about his matches at Best of the West.
Great job at the tournament and on the video!!

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Brian's ears of experience!

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

I guess Chris was tired, so Brett had to bring him back up the hill?

Rest Day

Saturday class

Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

A glimpse of the BJJ Worlds tournament in Long Beach!

"Lynne"

Five rounds for max reps of:
Body weight bench press

Pull-ups

Congrats to Will on getting his Blue Belt!
This guy should have received it years ago!

Deadlift 1-1-1-1-1-1-1 reps

Luke helps teach class while Mike is at Worlds. Thanks Luke!

Rest Day

Who needs weights when you can squat with a baby? HA

For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

Reggie & Renzo with the "Voice of the Octagon," Bruce Buffer!

Overhead Squat 5-5-5-5-5 reps.

Kaitlyn wants to learn Jiu Jitsu too!

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

The Stronghold is proud to have one of the Charger girls train at the gym! Tonya does an awesome job at the CrossFit workouts!