For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Have a safe Halloween!

Rest Day

We apologize for the lack of pictures lately! We've been having camera trouble. Will be back on track soon!!

"Annie"

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

Cory and Jon

Back Squat 5-5-5-5-5 reps

"Nate"

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

Melissa & Russell

Rest Day

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"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Jon Lee after an Uchi Mata

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

Vince and John

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Some more photos from Grapplers Quest (10/10/09), courtesy of Alicia Photos

Rest Day

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

Ben takes Bronze at the US Open! Nice Job!

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

Exhaustion

"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.

Karen & Harley running. Looks like Harley ran too fast for the picture. =)

Rest Day

Jacob lounging in around in the swing!

"Tyler"

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

ANNOUNCEMENT: We will not be having the 11:30AM CrossFit or 12PM Jiu Jitsu class today. See you at 8:30AM for CrossFit!

21 Hip-Back Extensions

Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Lupe's first day back - "Fran"

Five rounds for time of:

135 pound Hang squat clean, 15 reps
30 Push-ups

TJ at San Diego Triathlon Classic
1500m Swim, 25Mile Bike, 10k Run. Time: 2:44:18. Great Job TJ!

Rest Day

GREAT NEWS from Grapplers Quest: The Stronghold placed 1st for the Youth Team Title and 2nd place for overall team!! Mike is very proud of all of our guys and their hard work this year! Thank you to all of our family members, friends and sponsors for their continuing support!

"CrossFit Total"

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

Mike's 7AM Jiu Jitsu class

"Elizabeth"

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

Go El!!

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Here are some photos from Grapplers Quest yesterday! Out of 16 adults/kids, we took home 5 Golds, 7 Silvers and 4 Bronze medals. We're really proud of you guys! More pictures coming soon.

Justice and Renzo entered the Advanced division for the first time, and won the Silver and Bronze!

Tommy now has TEN Grapplers Quest Championship Belts!!

This is Eddie's 1st tournament and 1st Grapplers Quest Championship Belt! We're sure he'll be getting more soon. ;]

Rest Day

Mike and Jake ready for Grapplers Quest!

Run 5k

Just a reminder, we will not be having any Jiu Jitsu classes tomorrow, Saturday October 10. We will be at Grapplers Quest in Long Beach. We're hoping for golds all around! Come out and support if you're free!

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Tommy and Eddie

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

New rowing classes!

Rest Day

Pic of our booth from FilAmFest. Thanks to those who stopped by!

100 Squat Cleans (115#/75#) for time

Sharie

Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

Jonathan in Hawaii at the Dole Plantation!

"Quarter Gone Bad"
5 rounds for total reps of:
15 sec - Thrusters (135/95)
45 sec rest
15 sec - Weighted Pull-ups (50/15)
45sec rest
15 sec - Burpees
45 sec rest

FilAmFest today! No Adult Jiu Jitsu classes at 11AM. See you there!

Rest Day

Marlon and Kristine at BJ Penn's school

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Alfred and Tan