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

1/8: The Push Press

Written by josequan. Posted in Uncategorized

Great work today everyone! I know, 5PM, I was rushing some of you to reach your 1-re-max. I apologize for that. I’ll work harder to make the class smoother. Other than that, 5PM crew kicked ass!

6PM crew was a tad bit small, yet everyone rocked it hard. GREAT JOB to everyone who reached their 1-rep-max.

SKILL: Push Press (Reach your 1-rep-max)

WOD: In celebration of Soledad Tenorio’s Birthday 😀

50-40-30-20-10

Pushups
Situps
Airsquats

Talk about a chipper huh? Lets all come in, mentally prepared, to literally tear this WOD a new one…

OOOOOUUUUUSSSS?!?!??!?! OOOOUUUSSSS!!!!! 

Hard Work

Hard Work

Pat chilling after a good WOD.

2/7: Back Squats

Written by josequan. Posted in Uncategorized

How was everyone’s Superbowl Monday?? Its sad that the Patriots couldn’t pull through… Props to the Giants for their hard work and discipline and all that other great stuff…

So, TUESDAY! These next few weeks will be focusing on the fundamentals… You must be thinking “On-Ramp AGAIN? Come on, Im a BEAST!”… With that being said, I know you all are BEASTS (Definition of BEAST: http://youtu.be/gd_Vd43Vxa0). The WODs will be the same. However, we will be working from the bottom up… [Back Squats, Deadlifts, Push Press, Etc.] So, lets come in tomorrow and really try to find our ONE REP MAX!

Skill: Back Squat

WOD: 5 RFT

7 Back Squats

7 Mountain Climbers

7 High Box Jumps

Feel free to have Shanay Norvell explain the Mountain Climber 😀

Here’s another awesome picture of Palau…

Koror, Palau

Koror, Palau