Tag Archive for: KRONOS

SKILLS for Saturday 9/10/2022 is the SNATCH

WORKOUT for Sat 9/10

1:00 work, 1:00 rest until completed: 100 burpee box jump overs, 12/20/24” then

10:00 to establish a heavy complex “BELLA COMPLEX”: clean + jerk + FS + jerk

Post time and heaviest successful weight


WORKOUT for Friday 3/25/2022

establish a heavy rack jerk DOUBLE in 12 minutes, then


for time complete 100 burpee box jump overs (12/20/24″) using a 1:00 work/1:00 rest clock

Compare to 1/6/2022, 6/4/2021, 4/19/2021, and 3/18/2021. Post completion to whiteboard!


WORKOUT for Friday 1/7/2022

every :90 do 10 back squats, as heavy as possible, for 9:00 (6 sets) then


for total overall time complete 100 burpee box jumps overs (12/20/28”) in a 1:00 work, 1:00 rest format.

22:00 time limit. Compare to 6/4/2021 and 4/19/2021. Post time to whiteboard!

READ: Eric Roza Starts Talks in Post Dave Castro Landscape – Morning Chalk Up

Starting next Wednesday we’ll begin a weekly squat cycle!

WORKOUT for Friday 6/4/2021


3:00 of a plank then 3:00 of lunge variations then our HSPU Strength Ladder: 4 rounds of 1-2-1



for total overall time do 1:00 working towards 100 burpee box jump overs (12/20/28″), 1:00 rest, until complete

22:00 limit. Immediately int 50 strict presses for time (15/32/50kg)

READ: Don’t Freak Out! Why Keeping Calm and Carrying On Exercising Can Help Back Pain – The Guardian

Who else is excited for another go-around with these burpee box jump overs?

IN-GYM WORKOUT for Monday 4/19/2021


every minute on the minute x 15 complete
a. 5-8 pullups (work into kipping skills)
b. 5-8 dips (or bar/ring muscle-up into dips)
c. 5-8 complexes of a clean + front squat + s2o
d. 5-8 burpee
e. Up to 3 SNATCHES, increasing in weight

Goal here is to get some technical practice on these skills and to feel some intensity with the barbell.



for total overall time complete 100 burpee box jumps overs (12/20/28”) in a 1:00 work, 1:00 rest format.

22:00 limit. Immediately into

100 alternating DB snatches (20/35/50lbs) for time

Post both TIMES to whiteboard (Ex: 16:32 / 18:52)

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WATCH: At-Home Kettlebell Workout, premiering at 6pm PST

IN-GYM WORKOUT for Thursday 3/18/2021

Early: row! Then another 4 minutes with coach at 24, 28, 32, and 36 s/m

27 squats, 27 pushups, 27 kb deadlifts then on trainer’s count do 10 of each: toe touches, boot strappers, inch-worms + down dog, T-pushups

1:00 Green light, 1:00 Red light complete:
100 burpee box jump overs

– Do as many burpee box jumps over as possible in 60 seconds, then you must rest for 60 seconds. Repeat until 100 reps are complete.
– Boxes at 12/20/28″
– Post time to whiteboard/journal/comments!

+ + +

Tony, a Chinese-American, and myself, a Filipino-American have been in this fitness space for over a decade. We’ve had so many great people in our gym and have met so many fantastic friends along the way.

2008 at FCF 1.0 on Lake City Way (this is entire “gym”)

We’re in a very difficult time at the moment, along with all the other AAPI and BIPOC family and friends who are, and have been suffering. Targeted for hate crimes and worse.

There’s no need to check-in with us. Check in with your own friends and family and talk about the recent events, and specifically the tragedy in Atlanta. If you’re not sure yourself, do some research. Discuss amongst yourselves how you can be better allies and friends.

We all wanted to do better after George Floyd. What will you do for

Delaina Ashley Yaun

Paul Andre Michels

Xiaojie Tan

Daoyou Feng

Julie Park

Hyeon Jeong Park

and the two other names that have yet to be released?

Let’s do our best to educate each other. To keep each other safe and healthy.

READ: A White Man’s Bad Day – The Audacity