Friday, November 18, 2011

Fill the barrel

pictured: new guy Stephen just moved here from Detroit working for that company named after a piece of fruit.

Couple of announcements, the website is being updated so those of you who have bookmarked the blogspot will need to update your url to once the new site is launched...should be sometime this weekend.

Also don't forget to bring your donations for the barrel, let's fill them up!

amrap in 15 min
10 1 arm Db snatch 20/30#
10 1 arm kbs 35/53#
10 hand release pushups

Holiday Potluck December 10th at 6:30pm

Thursday, November 17, 2011

pictured: Nick Becerra modeling RockTape at our gym

amrap in 15 min
10 1 arm Db snatch 20/30#
10 1 arm kbs 35/53#
10 hand release pushups

Mark your calendar! December 10th Holiday potluck at the gym. Details to follow.

Wednesday, November 16, 2011

pictured: Holly Nguyen, in high school, says she is alot stronger then most of her peers...umm I wonder why???? :-)


GHD Situps

Tuesday, November 15, 2011

Robin working her kip


500M Row
21 thrusters
21 pullups
750m row
15 thrusters
15 pullups
1000m row
9 thrusters
9 pullups

14:25 Andre 16:46 Tim 17:00 Ricky 18:28 Julie 23:05 Grace

I noticed alot of you rasing your head up while doing thrusters, when you do that you lose thorasic position and spinal stability.

Watch KStarr explain why that isn't good

Monday, November 14, 2011


pictured: Niraj who just became a Daddy this past friday night to baby Troy 8lbs 3oz, congratulations Niraj and Grace!


30 snatches for time

3:43 Coach V and Cullen, 4:03 Matt, 5:09 Scott 6:15 Mike A.

If only............

Sunday, November 13, 2011


Front Squat 1/2 bw
D Ball slams 14/20#

Check out this blog post from Crossfit West...Papa Mike is featured