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

John and Jon

Rest Day

Cobrinha is coming in a week! Reserve your spot now if you haven't already!

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

Happy Thanksgiving!
Jacob and his mini turkey

Publish Post

400 meter Walking lunge

Danny

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

Rest Day

Bret

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

Congrats to our Stronghold Competition Team! Here are our Grappling X Results: 19 competitors, 29 trophies in 34 Divisions: 11 Golds, 11 Silvers, 7 Bronzes. Great job guys (and Alyssa and Pandora), we're proud of you!

Alyssa, Chris and Pandora

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

No Jiu Jitsu classes today, we will be at Grappling X!

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

Rest Day

"Elizabeth"
21-15-9
135 pound cleans
Ring Dips

Kevin

"Angie"
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

Justice, Renzo, and Cyric at Kids Worlds!

Rest Day

Five rounds for time of:
95 pound push-jerk, 15 reps
15 L pull ups

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Happy Veteran's Day!!

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

Joe after 2.5 months of training

Run 5 K

Elle doing some crazy ring training!

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

Big thanks to Jeff Baldwin (Roy Harris Brown Belt) for the seminar for yesterday!

Rest Day

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Jeremy teaching Kids Class

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Blair

"CrossFit Total"

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

Mike got another new toy for his birthday, so expect more videos!
Here's one of Renzo and Cyric.

Rest Day

Happy 29th Birthday to Mike! We will be closing the gym today so Mike can have a day off and we hope to see you in the evening to celebrate!

Also, check out this video of Cobrinha preparing for ADCC.

Don't miss our Cobrinha seminar in December!
Click the link to the left for more info.

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

Congrats Stronghold Competition Team!
Not bad for a school with only 50 Jiu Jitsu students! ;]

Four rounds, each for time of:
800 meter run

Hope you all had a safe Halloween!!
Greetings from Jacob the Eeyore, Noah the Tigger, and Kaitlyn the Pooh!