anniversary party this Saturday sept 17th 7pm. Bring your appetite.

We have 3 events coming up. This Saturday the 17th our anniversary party at 7pm.
9/24(Saturday) inter box friendly competition at Crossfit bam in Whittier. Free to Crossfit Lomita members at 10am. Rx and intermediate are boy/girl teams and fun division is any gender combo.
Oct 29th south gate Crossfit mock weight lifting meet. Free to cf Lomita members.

Monday.
Clean & jerk
5x3

B) 5 rounds not for time
Max push press 75% of body weight/50% of bw
Max TTB

Tuesday
Front squats
5x5

Bs) partner amrap both work one movement at a time.
5 min
21 cal row
21 DLs 95/65
Rest 2 min
5 min
15 cal row
15 front squats
2 min rest
5 min amrap
9 cal row 9 thrusters

Wednesday
Lurong living challenge wod
"The baseline plus test"
2rft
500m row
40 goblet squats
30 wall sit ups
20 deficit push ups
10 strict pull ups

B) bench press 5x5
Farmer carry ahap 5x100m

Thursday
Snatch 5x3
Pause 5 seconds at the bottom

B) Amrap 20
50wb 20/14
50 dus
40bj's
40 TTB
30 pull ups
30 burpees
20 cleans 145/100
10 muscle ups (10 ring dips)

Friday
20 min work up to heavy triple of. Full clean.

B) 21, 15, 9
Oh squat115/75
Hspu
400m run after each round.

Saturday
Max out Saturday
(Do the make up wod from the challenge)
B) amrap 9
9kbs 53/35
9 burpees
9kbs
9 box jumps 24/20

Sunday