"Fran"

21-15-9 reps of:
Thrusters (95 lbs)
Pull-ups

Chris and Aaron after 5AM Fran

Rest Day

Steve having fun with the trampoline.

Run 10 K

In house tournament, losing team does 50 burpees!!

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

Finally got our Kids Jiu Jitsu flyers in and Justice and Jordan helped us pass them out. Thanks boys! See you at Kids class at 6PM today!

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

Presenting our new gi patch! Only took us a year and a half to make one! Thanks Ryan G!

Rest Day

2 weeks off hurts, doesn't it Danny?

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Mike and Jeremy went to Vegas to train with Sim and Sonny in Vegas for the past couple days. Here's Jeremy at Cobra Kai.

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

"Fight Gone Bad"

3 rounds for time of:
5 Turkish get-ups (50/35)
10 Walking lunges (single arm db at side)
15 Good Mornings
20 Thrusters (single arm)
- use the same weight dumbbell throughout the entire workout

Rest Day

Here are the kids putting the monkey bars to the test, and working on some grip training!

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

Tin made us some monkey bars and we installed them yesterday, check them out! Thanks Tin!

Run 5K

Here's Jim at his recent trip to China! We asked him to take a picture in his Stronghold shirt, and here he is at the Great Wall!

For time:
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

Yesterday we went to the Museum of Contemporary Art San Diego (mcasd.org) in Downtown to see the "Octagon" Gallery by Kevin Lynch. Kevin Lynch is a photographer who took photos of UFC fighter before and after their fights. The gallery is impressive, with wall to wall photos of fighters. We encourage you to visit the museum! His gallery will be showing until September 27. The museum is free for ages 25 and under and $10 for regular admission. You'll probably spend about 15-20 minutes at the most in the Octagon gallery but you're free to see the other exhibits as well while you're there.

Rest Day

Kid's Class

4 rounds for time of:
400m Run
500m Row

Kara and Justin

Shoulder press 1-1-1-1 reps
Push press 3-3-3-3 reps
Push Jerk 5-5-5-5 reps

Chris - Hangin around

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

CrossFit in Jeans is the new trend! Ha.

Rest Day

Ralph and Russell getting ready to do Kettlebell swings

Thruster 1-1-1-1-1-1-1 reps

Dave after his 23rd Birthday Workout!

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Relaxing after Drill Day

Stadium Workout
30 Wallballs (20lbs/14lbs)
Row 300m
30 Box jumps (24")
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)

The Stronghold Kids Room is finally done! Check out the pics!

Rest Day

Time to line up!

Four rounds for time of:
Run 400 meters
50 Squats

Ever heard of phone book ripping? Well, when Josh came into the gym today and asked if we had any old phone books. It's not easy, but Josh did it! Google some videos and try it out yourself!

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Tommy just "hangin around"

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

The Stronghold Kids Room is about 75% done! Finally got the baby octagon in (well it's not an octagon right now), and the back room and bathroom are almost finished. Jacob got to test drive it but can't wait to see the rest of our kids play in it!

Rest Day

Jon has been in the PI for the past couple weeks, and we miss one of our top CrossFit guys! He should be back soon though!

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Amy and Dwayne love wall balls. HA.

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Hope you all have a great 4th of July! Best time for family and BBQ, and some skateboarding lessons for Baby Jacob. =)

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)

If you haven't been to the Del Mar Fair (yes, it's called SD Fair now but Native San Diegans know it as Del Mar), tomorrow is the last day! We were able to go last week and it's the one day of the year for Deep Fried yummies. Fried Twinkie or Fried Smores Fran sound like a good idea to you? Pictured is Roger, Rene and Mike with their fried "prizes."

Rest Day

Marcella's cool workout shorts!

"Filthy Fifty"

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

Our Jiu Jitsu Champs - Renzo, Justice, Tommy and Reggie