Current Schedule Effective March 28th, 2016  for the next two weeks since this includes our New Kid Fit Program at 530pm on Tuesdays and Thursdays and again on Saturdays at 10am.

Monday
5am Boot Camp/Crossfit Enurance
6am Crossfit
9am Crossfit
10-12open Gym
12pm Crossfit
1-430 Open Gym
430 Crossfit
530 Crossfit
630 Crossfit
730 Boot Camp/Crossfit Endurance

Tuesday
5am Boot Camp/Crossfit Enurance
6am Crossfit
9am Crossfit
10-12open Gym
12pm Crossfit
1-430 Open Gym
430 Crossfit
530 Boot Camp/Functional Movement
530 Kid Fit
630 Crossfit
730 Crossfit

Wednesday
 5am Boot Camp/Crossfit Enurance
6am Crossfit
9am Crossfit
10-12open Gym
12pm Crossfit
1-430 Open Gym
430 Crossfit
530 Crossfit
630 Crossfit
730 Boot Camp/Crossfit Endurance

Thursday
 5am Boot Camp/Crossfit Enurance
6am Crossfit
9am Crossfit
10-12open Gym
12pm Crossfit
1-430 Open Gym
430 Crossfit
530 Boot Camp/Functional Movement
530 Kid Fit
630 Crossfit
730 Crossfit

Friday
5am Boot Camp/Crossfit Enurance
6am Crossfit
9am Crossfit
10-12open Gym
12pm Crossfit
1-430 Open Gym
430 Crossfit
530 Crossfit

Saturday
9am Crossfit
10am Kid Fit

Sunday Service South Bay
9am-11am 2 hours of Crossfit

Monday
 Back squats 3x5, 2x3
Front rack step ups 3x5, 2x3

B). Partner wod. 1 works at a time and does 2 rounds then the next partner does the next 2 rounds.
4rounds of:
6 power cleans 155/95
6 bar facing burpees
Then 4 rounds of:
6 jerks
9 box jumps 30/24
Then. 4 rounds of:
6 ground to over head
12 chest to bar pull ups
Then 2 Rounds 1 person does one round each:
9 power cleans
12 bar facing burpees
Then 2 Rounds:
9 jerks
15 box jumps
Then 2 rounds of
9 ground to overhead
18 chest to bar.

Tuesday
Snatch grip strict press 5x5
Snatch grip high pulls 5x5

B) 50 DU's
9 power snatches 115/75
800 run
15 power snatches
400m run
21 power snatches
200m Farmer Carry 53/35
50 DU's

Wednesday
Front Squats 5x3 (3 second pause at the bottom)
Single Leg KB Dead Lifts 5x5

B) 3RFT
21 Box Jump Overs 24/20
12 Thrusters 125/85
3 Muscle Ups (6 Chest to Bar Pull ups)

Thursday
Hand Stand Push Ups 5x5 (Negatives for those that can)
Power Cleans 5x2

B) EMOM 12
Odd Min. 3 Power Cleans @75% of your last set in the strength training
Even Min. 3 HSPU & 25 DU's

Friday
Deadlift 5x5
Anderson Squat 5x3

B) "The Cement Mixer"
4-7 Rounds on the 3 minutes
(Every 3 minutes must complete task and rest the remainder)
400m Run
12 Toes to Bar

Hey Everyone,  Yesterday was absolutely awesome!!! This coming Saturday 16.5 will be at Body Rocc Crossfit, then Sunday funday the 3rd of April at 2pm at Paula LeGate Mallano's house for the potluck in RPV..

Monday

2 Thrusters every :30 for 4 minutes) 155/95

B)(24 Minute Cap)

400m Run

40 Box Jump overs 24/20

40 Kettle Bell Swings (American) 53/35

40 Push Presses 75/45

40 Pull Ups

40 Push Presses

40 Kettle Bells Swings

40 Box Jump overs

400m Run

C) Go Over Pistols/Skill

Tuesday

Over Head Squat 5x3

Snatch Grip Deadlifts 5x3

(Pause 2" off the ground for :05sec before standing all the way up with weight for int/advanced members, everyone else does snatch grip deads)

B).For time:

100DU's (200 Singles)

20 KB Snatches (KB High Pulls for newbies) 44/26

30 HR Push Ups

40 Plate Sit Ups 25/15

10 KB Snatches

20 HR Push Ups

30 Plate Site ups

100DU's

Wednesday

Back Squats 5x3

Pistols 5x3 each leg

B)for time

15 Thrusters 95/95

400m run

90 Double Unders (200 singles)

400m Run

15 Thrusters 135/95

Thursday

With running clock-

Minutes 1&2 -old 400m run (Wall) to AMRAP OHS 95/65

Min 3 rest (equals to 1 minute of rest).

Minutes 4&5 -25/18 cal Row to AMRAP Wall Balls 20/14.

Min 6 rest

Minutes 7&8 old 400m run AMRAP Shoulder 2 OH 95/65

Min 9 rest

Minutes 10&11 old 400m run (Wall) to AMRAP OHS 95/65

Min 12 rest

Minutes 13&14 -25/18 cal Row to AMRAP Wall Balls 20/14.

Min 15 rest

Minutes 16&17 old 400m run AMRAP Shoulder 2 OH 95/65

B) Core & Mobility

Friday

Bench Press 5x5

Chin ups 5x3

B) Go over 16.5 skill, Drill and Mobility

C) 3 RFT

12 Deadlifts 115/75

9 Squat Cleans

6 Hand Stand Push ups (12 HR Push ups)

Rest 2 Minutes.... Then

15-12-9 of

Wall Balls 20/14

Pull Ups

rest 1 minute

400m run

 

Great Showing again this last Saturday guys. This Saturday/16.4 will be back at our box at CrossFit Lomita at 9am til the last heat is done.

Monday

0:00-6:00
2 Rounds for time.
5 Chest to Bar Pull ups
7 Thrusters 115/75
10 Chest to Bar Pull Ups
7 Thrusters
@6:00-12:00
repeat above rep scheme

B) Skill/Progressions
Hand Stand Push Ups

C) Over Head Squat
(Back Squats for newbies) 3x8
Plank 3x1 minute

Tuesday
3 rounds for time
25 Push ups (HR)
15 Deadlifts 185/135
25 Box Jumps

B) Hand Stand Push Ups 6x6
Flat as possible Ring Rows 6x6

Wednesday
EMOM 16
4 rounds of:
Min1 15/12 Cal Row
Min2 15 Wall Balls 20/14
Min3 15 SDHP 95/65
Min4 15 Shoulder to Over head

B)Front Squats 5x10,8,6,4,2
Shoulder 2 OH 5x10,8,6,4,2

Thursday
EMOM 20
Odd:12/10 Cal Row
Even 12 Wall Balls 24/20

B) Power Cleans T&G 4x8
Farmer Carry 4x100M AHAP

Friday
Bench Press 5x10,8,6,4,2
Over Head Walking Lunge 5x10, 8, 6, 4, 2

B) skills and prep for 16.4 Strategy

C) 10 Rounds for time
3 Power Snatches 95/65
3 Burpees over bar

D) Mobility for 16.4

Saturday;
16.4

Sunday
TBD and/or 16.4 Do Overs

These last two Saturdays have been amazing as well as the week's leading up to them  . This Coming Saturday will be at Body Rocc Crossfit in San Pedro unless there is Rowing in which case it will be at our location/Crossfit Lomita. We will know for sure Thursday evening.  Contact Coach Joe for info on facebook or at 702-884-5919 for the location of 16.3.

Monday
Deadlift 4x8
Box Jumps 4x8

B) 5 rounds for time
12 Over Head Squats 75/45
100M Farmer Walk 61/44
5 Bar Muscle ups (5 pull ups then 5 Ring Dips scaled)

Tuesday
Split Jerks 5x5
Bent over Row 5x5

B)EMOM 12
min 1 5 Snatches 135/95
min 2 15/12 Cal Row
Min 3 5 Jerks
min 4 15/12 Cal Row
min 5 5 Thrusters
min 6 15/12 cal row

Wednesday
Back Squat 5x10,8,6,4,2 (AHAP)
KB Step ups5x10,8,6,4,2 (e/leg)

B) AMRAP 7
5 muscle ups (10 pull ups, 10 HR Push ups)
25 wall balls
50 Sit ups

Thursday
Bench Press 4x12
Rope Climbs 4x3

 3 rounds of:
Stations
:40 of max reps shoulder to over head 135/95
rest :20
:40 of max Box Jumps 24/20
rest :20
:40 of Max Kettle Bell Swings 53/35
rest :20
:40 of Max Cal Row.

Friday
800m Run
20 Burpees rest :90
400m Run
15 Power Cleans 155/105 rest:60
200m Run
35 Burpees rest :30
100m Run
20 Power Cleans

B) Skills and Strategy for 16.3

C) 12 min. of Partner Cindy
one person works at a time
5 Pull Ups
10 Push ups
15 Air Squats

D) Mobility