Almost Done!

Chris has almost finished up the mural! It is looking awesome so far!

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

Just Do It!

Awesome Nike commercial! Sadly I've heard MOST of these excuses!

CrossFit WOD:
Run 5K

Our newest Stronghold baby has arrived!

We are very happy to say our daughter Michaela Raquel Cusi is now here! Thank you all who have sent us well wishes. Stronghold members, we will keep you updated if there are any changes to the schedule.

CrossFit WOD:
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Slick Back Transition

Awesome transition to the back by Caio after being swept by a hook sweep! He has a youtube channel now and has some very slick techniques.

CrossFit WOD:
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

Footlock Defense

Here is a video of the Gracie brothers doing footlock defense we are working on this week!

CrossFit WOD:
"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

JT Submits ANOTHER World Champion

Over the weekend, American Phenom JT Torres fought in Arizona. He submitted both his opponents, one being Caio Terra(by arm bar)! JT won a ticket to fight at the European Championships in Portugal. This kid is amazing!

CrossFit WOD:
"Bulger"

Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Bret and Chris Receive Their Blue Belts!

Tonight was a special night at the gym, Bret and Chris passed their blue belt exam. Over 20 people showed up to drill and spar with them. These guys showed a LOT of heart during the test! I am very proud of Bret and Chris and I know they will represent the team well. Both of them are great friends and very game competitors. Congratulations Guys!

CrossFit WOD:
For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

X Guard to Tomo Nage

We have been working on basic X Guard sweeps and entries for the last week. We will continue to work some more intermediate and advanced techniques in the next couple weeks. Here is a good entry to the Tomo Nage from X. Enjoy!

CrossFit WOD:
Snatch balance 1-1-1-1-1-1-1

Abmar Barbosa Submits Lucas Leite

I have been looking for video of this match for a few months! Leite sweeps Abmar with his half guard and then after some open guard work, Abmar catches him with a slick armbar from the guard.

CrossFit WOD:
"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Kayron Spider Sweep

Kayron Gracie is well known for his guard game. Here he teaches an awesome variation to a basic spider guard sweep! Very easy to add into your game if you like to play spider!

CrossFit WOD: Rest Day

Stronghold Refer-a-Friend Contest!

For the rest of October, we are running a Stronghold Refer-a-Friend Contest. Bring as many friends as you can to try out a Jiu Jitsu class and get a chance to win a free Gameness Gi (White Gameness Pearl Gi for Adults, White Gameness Platinum Pups for Kids). There will be one Stronghold Adults and one Stronghold Kids winner.

Referrals must be first-time guests, and do not have to sign up to qualify to your referral count. Results will be posted daily on this page.

May the best Stronghold member win!

CrossFit WOD:
Handstand walk 100 meters

Congratulations to Rafael and Claire!

Their baby girl was born yesterday. Another addition to The Stronghold Family!

CrossFit WOD:
Front squat 1-1-1-1-1-1-1 reps

The Stronghold Online Store is up on the website!

We had a couple of people ask about hoodies recently so we set up the online store since it makes it a little easier than the sign-up sheets. In the past we've had some issues with having too much inventory so from now on most clothing items will be special ordered and paid in advance. We will have Royal Blue T-Shirts (sometimes Royal Blue Long Sleeve Shirts and Hoodies) on hand though since this will be our signature color from now on.

We have all the basics available: T-Shirts, Hoodies, Gameness Gi's and Patches. For Stronghold clothing, almost every dark color is available (even if not listed), so just let us know if you have any questions prior to ordering.

CrossFit WOD:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

The Stronghold visits The Harris Academy

Yesterday we took a trip to my instructors' (Roy Harris and Jeff Baldwin) new academy. It was great being able to train with some other Roy Harris affiliates. We look forward to having more Harris International training days in the future!

CrossFit WOD: Rest Day

Harris Academy TONIGHT!

Just a reminder, adult class will be visiting The Harris Academy tonight for the 7pm class. We will meet in Point Loma 630pm and will caravan up to Miramar. It will be a fun time and a great opportunity to meet other Roy Harris affiliates!

CrossFit WOD:
Resting 60 seconds between sets:

Bench press 2-2-2-2-2-2-2-2-2-2

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Stronghold Family at Phil's BBQ!

I hope everyone had an excellent time at our first annual banquet! It was great to see old and new faces come together! We are already planning for next year! Thank you everyone!

CrossFit WOD:
"Jerry"

For time:
Run 1 mile
Row 2K
Run 1 mile

Banquet at Phil's Tomorrow!!!

Today we will celebrate our 3 year anniversary with our first annual Awards Banquet! Phil's banquet hall is going to be maxed out for the event; hopefully next year we will have to find a larger venue! We thank you all for supporting us and hope to see our family grow in the upcoming year!

CrossFit WOD: Rest Day!