Rowing Intervals - each interval of rowing is followed by one minute rest. These are sprints!

Row/Rest
1:00/1:00
2:00/1:00
3:00/1:00
4:00/1:00
3:00/1:00
2:00/1:00
1:00/1:00

Check out our Stronghold Kids video!

Stronghold Kids Jiu Jitsu Program from The Stronghold on Vimeo.

Snatch 1-1-1-1-1-1-1 reps

Brian

Rest Day

Rest for Raf

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

Kid's Class

"Angie"

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

The guys trying out TRX

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Justin's 70lb Turkish Get Up

Rest Day

Was this circle planned? ;]

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

Jonathan

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

10 round Monday!

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

The Stronghold is VERY pleased to announce that we will be hosting a Rubens "Cobrinha" Charles seminar on December 5-6. Cobrinha is a 4-time Brazilian Jiu Jitsu World champion. We will also be celebrating our 2-year anniversary, so we hope you can come out and join us! More info on the seminar coming soon. Reserve your spot soon, you won't want to miss it!

Photo courtesy of Alicia Photos - The Best Photos in MMA!

Rest Day

After the CrossFit in the Park workout

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

Elle

Dave's Farewell Workout
Run 2 miles
100 step ups
100 cleans
100 pull ups
100 sit-ups
Sprint 400m
Run 1 mile

See you soon, Dave!

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Melissa

Rest Day

Cyric and Joe working on triangle chokes in Kid's class

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

Jacob working on his CrossFit coaching

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Dave did 45 pull ups today! Great job!

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Danny

Rest Day

Congrats to Brian B. for winning 3rd place at the IBJJF tournament!

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

We remember 9/11

Push Jerk 3-3-3-3-3 reps

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Justice and the "Challenge of the Week" - 2 minute dead hang

Rest Day

Congrats to Rafael - 2009 Baja Tennis Club Open Doubles Champion!

"CrossFit Total"

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

Happy Labor Day!

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Mike and the Indo Board

Clean and Jerk 1-1-1-1-1-1-1 reps

Thank you to Sonny Nohara!
He came by to teach us a class today.

Rest Day

Saturday Kid's Class

Run 5k

Danny after Grace

Grace

Clean and Jerk 135 lbs
30 reps for time

Scott & Gil doing Grace

Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

Drilling arm bars