Thank you guys for all your work in contributing to the gym. So many good stories coming out and lifestyle upgrades. For example Pablo now off his medication. no longer with high cholesterol or diabetic and 35lbs lighter than when he first started. PR'ing all the time about 11 months into doing our crossfit Classes. Did you guys know that INA was asthmatic?!? The key word is "WAS". I just learned that today.

Happy Father's Day to you all, in Observance of Father's day there will be NO Sunday Service next Sunday the 19th.

The CPR Class was a success. Some folks couldn't make it.  So we will host it again soon.

Also some quick housekeeping: After any use of the gym excess sweat and or chalk please politely encourage others/each others to spot clean, spray and spot mop your area. Lead by example at the very least. The Coaches Luis Amaya, Myself (Coach Joe), Mandi Jarvis Tschirhart, Brandon Villalobos, and Yvette Erenas will be able to take leadership at the end of classes for the members to help each other clean and put stuff away.  Open Gym athletes please remember this as well since there is likely no coach directly assisting you with your program.

Next beach wod is July the 10th on a Sunday at 10am
here are the wods starting with today/Sunday.

Sunday Service South Bay
Warm Up
4 Rounds
21 wall balls
18 KBS
15 Burpee Box Jumps

Wod I
find one Rep Max
Clean

Wod II
Partner Wod
21 Hang Power Cleans 155/105
21 front squats
21 jerks
21 HSPU
21 Pull Ups
15 of each
then
9 of each

Wod III
Hero Wod "Schlitz"
4RFT
400m Run
4 Muscle Ups
40 Double Unders

Monday
Snatch (intermediate/adv members find 1rm)
newbies go over Snatch in detail, those that can may proceed to
10x1 Statches power/full based on ability.

B) 50 Power Snatches 95/65
400m Run
30 Situps
20 Burpees
10 Pull Ups (Strict)

Tuesday
Front Racked Lunges
5x5each leg

B) E2MOM 12
200m Run
Max Back Squats From the ground. 135/95

Wednesday
Go Over Hand Stand Push ups, and Progressions.
Then....
8x10sec on, 20 seconds of rest HSPU/or Variation of

B)"Black & Blue"
5 RFT
10 Power Cleans 135/95
10 Burpees

Thursday
Deadlift
5x3

B)5 Rounds for time
15 Wall Balls 20/14
12 Deadlifts 185/115
  9 Burpees Over Bar


Friday
Thrusters
5x3
Single Arm Farmer Carry AHAP
5x100m

B)3RFT
6 Shoulder to OverHead 155/115
9 Front Squats
12 Cleans (Power or Full)
15 Pull Ups
18 Push ups (HR)
21 Sit Ups GHD or Abmat

Saturday
Max Out Saturdays!!!!!

B)AMRAP 20 teams of 2
25 Wall Balls
15 Cal Row
one completes the couplet before tagging partner to go and do the same.
Sunday Service Canceled Today Only in Honor of Father's Day.