Rest Day

Renzo with our daily treats!

Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters

We celebrated Jacob's 1st birthday today!
Thank you for those who came to celebrate with us!

Weighted pull-ups 1-1-1-1-1-1-1 reps

Overhead Squat 3-3-3-3-3 reps

After Jim's Purple Belt Test

Rest Day

Great night for training!

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

Stronghold Patches are in!
Thank you to Sam at NHBgear.com.
$20 for 1 and $35 for 2.

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

Post rounds completed to comments.

Congrats to Jim, who received his purple belt from Roy Harris today!

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

Post your choice of girls and rounds completed to comments.

Rest Day

More stability ball training!

"The Chief"
Max rounds in 3 minutes of:
3 power cleans (135/95)
6 push ups
9 squats

Rest 1 minute. Repeat for a total of 5 cycles.

Stronghold Technique of the Week - Two on One Guard Pass

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 Thomas! Here's a pic after his 23 pull-ups. Great job!

“Cindy”

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

Dave

Rest Day

No rest for Jaclyn!

Push Press 1-1-1-1-1-1-1 reps.

Brian the Monkey

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Pete after a hard CrossFit WOD!

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Blair the Strongwoman!

Rest Day

Rafael taking a break

Front squat 1-1-1-1-1-1-1 reps

Migs finishing the arm bar

Front squat 1-1-1-1-1-1-1 reps

Stronghold Techniques of the Week are Back!
This week: Two on One Guard Opening

Rest Day

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Deadlift 5-5-5-5-5 reps

Rest Day

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

Reggie & Renzo working on stability ball training!

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

Kids Drill Day

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Fight Gone Bad

Rest Day

The ladies after a hard workout!

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

KB Swings are FUN.

Back Squat 1-1-1-1-1-1-1 reps

Karen