4/18: Some TABATA Action

Written by josequan. Posted in Uncategorized

Practice makes PERFECT!! Make sure you practice your olympic lifts so that when it comes down to doing a particular one in a WOD, you will BEAST through it. Watching lifts on YOUTUBE do count. So DO IT! >:[]

WOD: TABATA (20 seconds on, 10 seconds off)

Pushups
Situps
Air Squats
Superman

Here is a brief video on how to hold a “Superman Plank”

4/17:

Written by josequan. Posted in Uncategorized

Grrrrrreatttt job everyone! Those of you who completed their first Hero WOD, great job! Mondays seem to be the hardest… Well we do that on purpose to start the week of right! But honestly speaking, EVERYDAY should be a HARD/CHALLENGING/DIFFICULT day. Why? Because if it was easy, then everyone would be doing what we are doing… WORKING HARD!

WOD: 7 min AMRAP

7 Squat Cleans
21 Double Unders

Make sure everyone gets their fair share of PROTEIN!!

Slice & Dice

Slice & Dice

4/16:

Written by josequan. Posted in Uncategorized

Guam Sunset

Guam Sunset

ATTENTION! Regular class times: 5, 6 and 7 PM. Don’t be late or else…

Welcome to another week everybody. Let’s get the week started off strong. Today we will be honoring a fallen hometown hero, Marine Lance Cpl. Ramon Taisacan Kaipat who made the ultimate sacrifice while serving our nation.

21-year-old Kaipat, of the 1st Light Armored Reconnaissance Battalion of the 1st Marine Division, was fatally hit by an improvised explosive device during combat operations in Helmand Province, Afghanistan this past week.

He is survived by his father and mother, Pete Somorang Kaipat and Sinforosa Taisakan Kaipat, both now living in Tacoma, Washington.

WOD: “RK”
50 – 40 – 30 – 20 – 10 reps for time:
Wall Ball shots ( 20/14#’s @ 10ft )
Box Jumps ( 24″ )
KB swings ( 1.5 pood/ 53#’s )

Let’s honor our fallen brother. OUUUSSSS!!!

4/12:

Written by josequan. Posted in Uncategorized

ATTENTION!!!!!

Everybody we will only have one class tomorrow and it will be at 5:30 PM. We apologize for the inconvenience. The 6 and 7PM classes will be cancelled until next week. Remember Friday is active recovery day/ open gym. We will be at the gym from 5 – 6 PM.

WOD:
Run to AMP
25 Squats @ different locations.
Run back to the Box

OOUUUSSS!!!!

4/11:

Written by josequan. Posted in Uncategorized

REMINDER!! Rest day has been moved to Friday. Although it may be a “rest day”, technically its a “do a challenging WOD” day where you test your limites. AKA, earn your weekend day…. We will be there from 5-6ish, depending on who shows up… Hope to see everyone there!!

WOD: :“Diane”

21-15-9
Deadlift RX 225/185
Hand Stand Pushup

4/10:

Written by josequan. Posted in Uncategorized

Mondays seem to be the GRIND DAY!! were definitely certified “Wall Climbers”…

Due to staggering attendance, our “REST DAY/ACTIVE RECOVERY” will be moved to Friday instead of Thursday. (8AM CLASS WILL STILL BE HELD AS WELL AS A 5PM CLASS)It may be a rest day but it will be an active recovery day where you can either work skill/oly lifts or do an actual WOD! If anyone has any questions, feel free to email me (tquanjo@gmail.com).

FTB:3 rounds for time, of:

75 Double-Unders
50 Box Jumps (24″/20″)
25 Push Press (115/75 lbs.)

5PM/6PM/7PM WOD: 5 RFT:

20 M Overhead Plate Lunges (45/25 lbs.)
20 Burpees


B E A S T

4/5:

Written by josequan. Posted in Uncategorized

A few announcements…

Class Schedule for Good Friday (4/6/12): We will be running up Mt. Tapochau at 6:30AM. Please meet at the paved area before the road goes from “Paved” to “Dirt”. We will start at 6:30 AM SHARP.

8AM will still be held.

5pm,6pm, & 7PM: ONLY ONE CLASS AT 5PM DUE TO GOOD FRIDAY. Please tell your friends that also crossfit.

Thursday: Rest Day

Open Gym will be @ 5PM-6PM
If you would like to come in and work some skill/lift some heavy shizzle, please COME!!

Cloudy Nights

Cloudy Nights