Author Archive

2/21: for Pat Alepuyo

Written by josequan. Posted in Uncategorized

Great job everyone!! Hope everyone loved those wall-balls. We have some skill to work tomorrow. Chheeeeeeeee hoooooooo >=)

AMRAP in 2 minutes of:
Power clean, 135#/95#
rest one minute, then…
AMRAP in 2 minutes of:
Front Squat, 135#/95#
rest one minute, then…
AMRAP in 2 minutes of:
Shoulder to overhead, 135#/95#

Rest two minutes before 2nd round; combine reps from both rounds and total for score

Big Tree

Big Tree

2/21:

Written by josequan. Posted in Uncategorized

We will begin implementing a $5 weekly fee to cover small costs. If you have any questions, feel free to ask me. 

Hope everyone enjoyed their weekend!

Wall Ball/KB Swing Ladder
1 Wall Ball, 1 KB Swing on first min
2 Wall Ball, 2 KB Swing on sec min…..
Untill you can no longer hold
* If you get out before 10min, take two reps off where you finished and join in on next minute
(15min)

A view of Goat Island from Tinian

A view of Goat Island from Tinian

R E S T D A Y

Written by josequan. Posted in Uncategorized

Found a pretty cool link of Before and After pictures…

Rest day! hope everyone is doing G R E A T. ENJOY YOUR REST DAY AND COME IN ON FRIDAY TO HIT IT HARD. Always remember the 23/1 rule; you work out for an hour a day and have 23 hours to make the wrong decisions that will make your hour of exercise worthless… My great friend Frank “The Crank” Camacho has always told me that your body is like a race car… you always want to feed it clean fuel to perform at your best… just some food for though, yo 😀

Whale

Whale

 

 

1/13: Overhead Squats

Written by josequan. Posted in Uncategorized

“We must embrace pain and burn it as fuel for our journey.”

Hope everyone enjoyed their weekend! Tomorrow, we will be working the OH Squat. Classes will be at 6AM, 5PM, & 6PM. See you all tomorrow.

Skill: OH Squat

WOD: 10-1

OH Squat
Walking lunge w/ Bar

Lao Lao Night Scene

Lao Lao Night Scene

 

 

 

 

 

 

 

 

 

 

 

 

 

Once again, God delivers another beautiful S U N S E T . . .

FRIDAY FRIDAY FRRIIIIIDDDDAAAAAYYYYYY! (2/10):

Written by josequan. Posted in Uncategorized

Whats up everyone, hope everyone enjoyed their day off. Its Friday, so lets start the weekend off with…. A BANG!

Classes will be at 8AM, 5PM, & 6PM!

Skill: DEADLIFT (Find your 1-Rep-Max)
WOD:
30 DL
20 Burpees
800M Run
20 DL
20 Burpees
400M RUN
10 DL
20 Burpees
200M RUN
20 DL
20 Burpees
400M RUN
30 DL
20 Burpees
800M RUN

Pagan, Northern Mariana Islands

Pagan, Northern Mariana Islands