Thursday 29 May 2014




For Time:
3 Rounds
500m Row
20 HSPU

Sean 10:55, Matt M, 12:00, Tricia 10:27, Brooke 12:20, Karla 13:16,aimee s. 13.21, paula 13;06 Sharon 10:15; Tara 11:23, Diane Di 12:00, Valerie 11:30, Parker 12:59 Mod. HSPU, Jay- 12:18, Johnny- 13 min, John Glass 12:00 RX, Giovanni,Rolando12:07

6:00 pm and 7:00 pm Fundamentals

Kelly M 7 plus 58, Emma 7 plus 66, Erin 7 plus 43, alesha 7 plus 43, Caroline 7 plus 33, Janine K 7 + 58, Meisee 7 plus 39, Amanda 8 plus 66 Reyna 10 plus 66 JoJo 10 laps 66 squats (no time), 

Wednesday 5/28

For time:
70 burpees
60 situps
50 KB swings
40 pullups
30 handstand pushups (HSPU)

Joe Y, Tim J, Mike H, Rose W 24:11 modified, Diane C 24:07, Natalie, Christina
, Cindi B Mod 23;4, Sean W. 25:53, Mike P 28:56, Rolando 26:22 KB@60,  Linda  24.10,
Tricia 30:4, Karla 31:20, Michaela 38:06, Brooke 40:02, Paula 29:38, Diane Di 23:35 KB 40 +10 HSPU, Azelin 23:46 KB 40 +10 HSPU, Nicole M 22:38, Dave  Y 25:20, Michael C 23:19, Parker 27:34, Ray 22:46 (modified hspu); Nicole LeV.-19:59,George A.27:31, Valerie 26:00 (35lb kb) octavius 18:54 @60KB, Kyle 27:08 @40KB

6:00 and 7:00 pm Fundamentals
John H 5 laps 100, John Paine 11:45, Rose 100 + 4 laps, Lori n100 + 2, Brittany 100+2, Emma 100 plus 4, Jojo 100 Plus 2, Kelly M 100 plus 3, Christian 9:56 +10, John W 10:24 +100, Chris 10:23 + 100, cnristian 9:50,Alexis 5 laps 53, Janine K 100 plus 3, Erin B 100 plus 1;  Gretchen P. 100 +3; Alycia D 100 + 1; Diana- 100+5, Matt- 100+5, Caroline 74, Andrea 100 +4; Logan P. 17:30; mason p 18:05; Tracy 21:41

Tuesday 27 May 2014

Tuesday 27 May 2014  
3 rds
2 minutes on the erg for calories
1 minute of burpees
add total for score

Diane D. 117, Tara 117, Sean W. 120,Karen Y. 105, Nicole M 103, Parker 119, mason 111, Logan, 108, Nicole LeV. 128, Dave Y 151, Valerie 115, Ray 136, John Glass 152Giovanni227(115+112)
Kayla S, Kyle W, Oct


6:00pm and 7:00 pm Beginner Class

John H 4+20 Carol 6, Janine k 5+24, Mike Csz 8+21, Alexis 4, Jazz 6+8, Kelly 6,   Andrea 5, John W 9+20, Jojo 6+21, Chris A b9*+24, Brttany 6+6, Gretchen P 6+15,  Isaac 6+14,Sean 7- the run, Tracey 5+30, Kirstan 6+10, Diana 6, Matt 6+30

Memorial Murph
Body Armor

1 Mile Run
100 Pullups
200 Pushups
300 squats
1 Mile Run


Logan  27:20, Mason 29:55, Kevin G- 35:35. Zach R. 39:27, John Oliveri 41:14 (Vest). John b- 41:29., Mathias 47:00,Justin Dotterer 48.15, John W 51:00, Jay Jay-56:04 james - 59:50 (vest)Rolando 59:25 20bls vest, Lori W. 62:49, isaac.h 75:50. Alycia D 64:29, Rose W 62:54, Kyle 69:55, Gretchen P. 62:23,Giovanni71:10, Scott Mulvaney 71:37 (20lb pack), aiden weber 56:15 Tricia 68:15, Valerie 74:14, Karla 73:31, Reyna 73:29,Shawn H. 63:11,Steven H 60:33,Tara 79:46 w/weighted vest, Hailey 79:46, Gina A. 78:42 w/ weighted vest, JoJo  modified complete!Will. 80:23, Shamira 81:45, Aimee S. 84:20, Brooke C. 84:20, colleen 82:50, Amanda 58:30, Tracy 75:20, Mike P 54:56 Kelly m 97:57, Diane C 69:00 w/vest, Sal 73:43, Joe YB 42:58, Nicole LeV 72:00

Friday 23 May 2014

"Cindy"
20 min AMRAP
5pullups
10 pushups
15 squats

Diane C 14 rds, colleen 10 rds, Brian 12 rds, Tim J 15 rds, Natalie complete, Ed, James, Linda 15 + 5, Amanda 17 +2, Mike P 15, Karla 11+5, Brooke 9+11, Paula 10+7, Carol 10,Aimee SW. 8 rds, ChristinaC 12+5, Valerie 9+20
, Amelia 16+8 Kevin 16+ 5, Michael C 17 plus 10,





Saturday May 24th
  "GRACE"    (135lbs)
   30 clean & jerks

 Tara complete w/85, Michael C  4:24,

Thursday May 22, 2014

, Alexis
Thursday May 22, 2014


100 m walking lunges
900 m run ( 6X around bldg.)
100 squats




Rolando 10:09, Reyna 9:50, Karla 10:35, Mike 8:46, Maure 9:00,  Linda 10:40, Tricia 7:53, Amanda M 8:30, JoAnna 11:11, Ray 9:24; Parker 8:45, Dave Y 9:31, Tracy 12:07, Karen Y 10:45, Valerie 12:46

6:00 pm and 7:00 pm Fundamentles
"Front Squat"
Jojo - 6+6, Paula7+1, Alfonso 5+3, John J 7, John H 4+, Amanda 6+9,Alexis 3+10, Kelly 6, Rob 6,Janine 7, Brooke 6, Christian 9+18, Meisee 6, Andrea 6+2, John W 8+11, Lori 7+2, Jen 6+16, Kaylaq 6, Danny 6+9,

Wednesday May 21 2014

for time:
row 100 m
run 900 m
50 burpees

Rose W, Joe Y, Nick L 19:20, Diane C 15:01, Brynna 14:41, Nat, Brian, Colleen 16:42, Sean, Christina, MIKE 13:56, Janine g 15:00, Linda   19:15,  L Watson 13:53, Triciaq 16:10, Karla 18:10
Paula 19:58, Michele 14:20,  Dave Y 14:35, Michael C 12:39, Nicole M 16:27, Parker 12:49, Jeanette 24:34; leone 24:34, Tracy 17:21; Karen y 15.15, Lori W. 18:22, Ray 14:07; valerie 17:29, mason p 13:20, Logan P. 12:00, Maria B. 12:45, Dan K. 11:31,Jules 7laps 16:04, Declan 9laps 17:00, Rolando 9 laps 15:55 Kevin 11:17

Tuesday May 20th 2014

Tuesday May 20th 2014
3 rds
15 Deadlifts Heavy
15 HSPU
15 Pullups
15 Thrusters

Paula 23min; Kayla S 31:46 35#DL/ thruster, Gina E 26:50 , Heyleen 26:20, Tara 16:33w/125DL,   Diane 19:07 w/ 135dL, Erica 21:00 w/105DL, Valerie 24:14 (155 DL), Nikki LeV. 22:20 155DL, Dave Y 27:20 225DL, Ray 23:24 155 DL, Parker 25:02 215 lb DL, John Glass 25:00 225 lb. DL RX, Ashley 26:22 95, Jen 25:04 95Giovanni 35:37 225lb DLRX



6:00 pm and 7:00 pm Beginner
14 min AMRAP
6 Push preee
6 Burpees
6 KB swings
6 Plate Push ups
O F I B D

Alfonso 4, Crystal 5, Jojo 5, Phil mn4, Gretchen P 4+19, Alesha 5, John W 7, Jazz 5+20, Sean 8+11, Zach 8+3, Caroline 4+12, Sherelle 4+7, Marissa 4+7,

Monday 19 May 2014

"Chelsea"
30 min EMOM
5 pullups
10 pushups
15 squats

Diane C 21 rds (halfway - knee pushups), Nat complete modified, Mike H 17 rds, Rose W 20 rds. Mike M C 15 rds Matt M. 14 Rds. Mike P. 17 Rds., Karla 17, Heyleen 16, Gina 17, Rolando 22, Carol F 15 rds, Michaela 18, Kyle 17, Amanda M 20+27, Abbey 17, Katie 12, Tricia 15,
Brooke 10+20, Michele 22rds,(last rd knee pushups), Nikki LeV. 22, Sade 17, Dave Y 21+5, Ray 15, Karen Y 21, Nicole M 16, mason p 25, Logan P. 25, Parker 23, Valerie complete, John Glass 26,Giovanni19

Sunday 18 May 2014

Sunday 18 May 2014
25 min cap
50,40,30,20,10
KB Swing (Heavy)
Rings - Toes to Ring

Aimee S  1rd, John J 3+8, Dave Y 150,40,30 done,  Mike Cesarski, Brooke 230, Michele 23:33 50lbs

Saturday May 17 2014

"Diane"
For time:
21-15-9
deadlift 225/155
handstand pushup

Diane C 10:31 Rx,  Karla 10:38 145#, Aimee 8:02 35#, Nik 5:37 225#, Tim J , Kelly M 155lbs 8:20, Kyle, Joe YB 7:41 Rx    Linda  5  75#, Alycia D 10:10 RX

Friday 16 May 2014

Friday 16 May 2014

The Bear Complex 

Carol F 16:20, John W 16:11, Jay Jay- 18:30 Sherelle 22 Marissa 22, Brynna 85# 21:37, Rose C. 17:06 @ 65 lbs, Valerie 23:10 @ 75lbs, NIkki LeV. 22:51 @ 95lbs, Aimee 23:52 25#, Diane C, Nat, Mike H, Nick L

Thursday 15 May 2014

20 Min AMRAP
5HSPU
7 Med Ball Cleans
10 Dumbell Snatch (5 each arm)

Mike P 11 + 15reps, Matt M 11 + 5 reps, Amanda 11 + 8 ,  Cindi Bev, Linda  13 , Rolando 12 + 9, Abbey 11+20, Brooke 7+5, Aimee 7+5 karla 10+21,Tara 12+12 w/14&25, Valerie 8+17(20lb db 14lb wb), Nikki LeV. 10+5 w/25lbs, Parker 8+13 W/40 lbs, Maria B. 11+1 w/25lbs-modified HSPU,  Dan Kinsey 10/5 hspu/1 med ball clean RX, Kyle 10+2 w/20#, Kayla 8+3 w/10#,octavius 9+5@45-60-80,Rolando 8+4@60,Giovanni 12+7@40,Jhon 10+17@45,Juls 12+20@40,Declan 10@45

6:00 pm and 7:00 pm Fundamentals
Power Clean

WOD 30 min cap
1/2 mile run
100 Power Cleans
1/2 mile run

John H, Jay Jay- 16:36, Janine K 100 @ 35 22:28, JoJo 100 @ 25 22:35, Alesha G - 23:45,
John W 18:17, Nikki LeV.100@95lbs 24:16, Emma-27:15, John H 100@95 and finsished 34:48
Lori - 25:21, Kayla S. 24:00,

Tuesday May 13, 2014

50-40-30-20-10
Double Unders, Push Press (55/35), Sit-ups

Amanda 22:56 SU, Cindi 25:17 SU , Preston 24:20, Linda 23:20, Tricia 16:10, Rolando 15:37, Tara 28:24RX, Diane Di 26:02 first 50 55lb, JoAnna 24:32/Rx, Rose 17:38 @ 45 lbs., Christina c 18:55, laura dnf, Logan P. 14:35, mason p. 15:10, sade 15:22 Kayla L 19:06, Nicole LeV. 16:20 @45lbs, Maria b 14:48@35lbs, valerie 20:47/rx, Ray 22:58 @45, Parker 24:39 @ 95 lbs.,john G 14:40@ 65lbs, Kyle 18:17, Jules 23:5765lbs, jeanette 35, 45lbs, Giovanni 27:54@65

Tuesday 6:00 pm and 7:00 Beginners:
Brittany 6, Emma 6, Jojo 5+3, Carol 4+20, Joan 4+26, John W6+18,   Kelly Mc 4+16, Erin B 4+18, Mesiee 5,  Cassie 7+10, Janine K 5, Rose 5+5, Lori 6+6, John Jeff 4+18, Isaac 6, Laura Wagner 6, Kayla L 7

Monday 12 May 2014

5 Thrusters
7 Hang Cleans
10 SDLHP
115/ 85

Paula, Amanda M 6, Karla 5+15, Christina C, Brooke 6, Christina C 7, Abbey S 5+4, Eric F 6, Tracy W, Reyna 6+7, Carol, 7+12, Linda 7+15 @35#, Jay Jay 6+5, John W 7+5, gretchen p. 6 + 1 @ 1/2 65 1/2 55, Nikki LeV. 7+20Rx, tracy 10+5@35, Kirsten 9+5@55, Laura Wash 5+17@65, Stacy W 6@65, Ariah 8@35.Ray 5+12 @85, Valerie5 + 5 (1@85 4@75), Parker, Jules @RX 5+2, Declan @rx 5+10, Parker @rx 7+5, Kyle 6 + 5 @75,Rolando5+8RX,Giovanni4+5RX,octavius 6+8RX

Sunday 11 May 2014

Happy Mother's Day

Complete as many rounds in 30 minutes as possible

12 Lunches (6&6)
15 Situps
15 Good Mornings
5 Muscle ups ( or progressions)

John Jeff-6+12, Mike Cesarski,  Lori 7+27,  Kayla 7+27,

Saturday 10 May 2014

100 O lifts

25 Dead Lifts
25 Power Cleans
25 Front Squats
25 Push or Split Jerks

Wanna go heavy - Basement please
Moderate or light and you can turn it into a sprint.

Mike P11:54 @115#, Reyna. 10;10 Kelly M 16:33 85#, Karla 16:11 @75,

 Friday 9 May 2014

10 Pistols 5 L leg - 5R leg
10 Pullups
10 Push ups
20 Situps

Diane C, Nat, Rose, Brian, Colleen,Gina E 28.55, Heyleen 30:45, Amanda 19:30, Cindi 23:48, Kyle 25:00, Kayla 25:25, Karla 27:50, Erica 22:40, Chris C 24:02, Meisee 27:01,

Thursday 8 May 2014

3 rds

30 Wallballs
30 KB Swings

Gina 15:55, Heyleen16:11, Mike P 9:46, Linda F8:46, Karen Y9:06, Kirstan, Rolando 11:53, Tricia 16:51Karla 13:20, Sharon 12:05@25/14,


6:00 & 7:00 Fundamentals
Sherelle 6, John jeff 6+7, Jojo 6+11, John H 4, Jazz 6, Kelly6, Marissa 6, Christian 6+1, Andrea 6, John W 7+23, Meisee 4, Nikki Lev 7,

Wednesday 7 May 2014

60Box jump Hands free burpees./

Karla 11:39, Rolando 9:27 - 24", Erica 9:30, JLaren 9:55, Brooke 14:25, Kayla S 9:0518", Diane D 9:59, 12", Michele 10:23 18", Joanna 12:1824". Nikki lev 4:31@24", Justin 5:43 24", Robbie complete, Isaac complete, George 7:18@ 24', Jules 9:11, Declan 9:00, Valerie 8:36,
Parker 8:30, Mike cesarski 7:27, sade 6:46, Brynna 8:15, Ray D


6 &7 Fundamentals

Crystal, Alexis, Marissa, Sherelle, Janine, Alisha S, john H, saccie, John G, Amanda M, Rose, Jen C, Erin B, Sean R, Janine K,  Andrea

Tuesday  6 may 2014
20 Minute AMRAP
12 Hang cleans
7 Pullups

Ray D 10+12, Jeanette 12, Dave Y 10+4@95 , Tracey V 9+11, Karen Y10 , Kirstan 9+18, Nikki Lev 9, Valerie8+9, John G 16, Jules 14, Declan, 16 +15, Oct 14 +8, Kyle 9+13, Giovanni 15,


John W 11+20  Sherelle 7+12,  Emma 10, Reyna 11, Janine K 8+16, carol 9, Mesiee 7+15,Jazz 9+12 Kelly 9, John H 7+12, John P 11+2, Andrea 7+9,  Jason 10+5, Marissa 8+10, Cassie 13, Erin 8 , Jojo 9, Caroline 7+10, Giovan 8+13, Isacc 10, Alexis 6 , Christian 10,  Chris A 12+20,                   

Monday 5 May 2014

50 Cal Row
50 Box Jump Over
50 Dead Lift 180
50 Wall Balls
50 Ring Dips
50 Wall Balls
50 Dead Lifts 180
50 Box jump overs
50 Cal Row

Brian 28:30, Colleen 41:35, Mike T 31:23, Nic, Deb,  Rose, Nat, Mike P 44:00 Gina E 53:15; Amanda 45:45 @115#, Cindi Bev 42:54@85#, Rolando @185 49:06 Tricia @180 48:15, Ray D 40:35, Dave Y 41:11, Tracey, Karen Y 36:16, Mike C 42:05, Kirstan, Roland 1/2 -17:02.   John G 41:05, Reyna 38:00, Giovanni 60:30,

May 2 2014
25 reps each  deadlifts, hang or power cleans, front squats, push or split jerks

Johnny 8:17 @85lbs , Jeanine 6:24 @65lbs, Alyssa 13:34 @85lbs,  Derrick 12:26 @115lbs, Lincoln 12:16 @95lbs  Dee, Jazz,

1 May 2014 Burpee Challenge has expired

No Guts / No Glory


Amanda Moore 53:11, Gina 52:30, Mike Pac 58:28 , Trisha, Rolando 47:25, Karla74:00, Heyleen 55.19, Jentry, Valerie 41:55,Karen  Kayla l 43:45,Parker 69:23, Nikki Lev 44:19, Kyle 42:05, John G 42:15, Jules 50:40,kevin 30:30, giovani 48:45



6:00pm and 7:00 pm beginners class
alexis 3+12, Justin 6, jojo 4+12, Brittany 4+20, Kelly 4+15, Kayla 5+14, Sherelle, 4+20, John H 4, John W 8, Janine 4+15,  Marissa 4+12, Meisee 3+10, Nikki 6+15, Kayla,
Matt 6+14, Jeanatte 5+7, Tracey 5+15, Ashely, Jen 5, Lori 5+20, Danny 6+20, Diana 6+17,

30 April 2014

For time:
25 HSPU
50 TTB
run 900 m
75 push press 75 lbs
150 double unders

Nat, Rose W, Diane C 36:00 Rx, Joe 31:08 @95#, Nik, Brian, Chris C 46:56, Mike P 41:00, Rolando 22:05@85, Kyle 34:47, Karla 37:47 @65,Maya 37:48@75,carol 28:06 Sharon N 30:25 @45lbs, Laura 30:51 @65lbs, Stacy W. Complete, Diane Di @65lbs. 31:38, Tara @ 65 lbs. complete, Mike Cesarski, Lori W, Dave Y, Karen Y, Parker 39:00, George 28:26,


Beginners wod 6&7

Reyna- 8+2, JAnine K 4+32, Nikki Lev 8, Andrea 4+10, Kayla L 7+10, Alesha 5+25, John W. 7+5 Amanda 5+30 Rose C 7+3 , John H 4, Ashley 4, Christian 6 - 25, John P 6 - 25,  Alexis H 3 - 12,
Kelly M 5+10, Isaac 4+25, Lauren 5+34,  James 6+10