4th of July weekend coming up!!!! Big wod on 4th of July no Class on Sunday

No class on Sunday the 3rd of July in observance of Independence day.
 Monday 4th of July wod, 10am class only for both bootcamp and Crossfit.  

Monday
Strict Press
1RM (Newbies 5x5, and superset with 5x5 of Flat Ring rows)

B) 21 Shoulder to OH 95/65
15 Burpees on plate 45/25
9 HSPU
15 S2OH
9 Bupees on Plate
21 HSPU
9 S2OH
21 Target Burpees
15 HSPU

Tuesday
15 min emom
Min 1 Bench Press 5 reps increase wt every round
Min 2 KB Bent Over Rows 8 each arm
Min 3 Hollow Rock/Hold (20 reps or accumilitive 20 sec hold)
etc.

B) Lamar's Bday wod!
33 Cleans 135/95
33 Push ups
33 Back Squats

Wednesday
Weighted Good Mornings 4x12 (be conservative if 1st time)
Weighted Sit ups/GHD if Possible 4x20

B) 5 RFT (Partner wod relay)
21 wall balls,
15 cal row,
9 toes to bar

Thursday
Overhead Squat
5x3
Back Squats 5x3 (done immediately after the OH squats like a complex with a 3-5 second pause at the bottom)

B) "Isabel"
30 Snatches for time 135/95

C)Front Squats 3x3 (time permitting)

Friday
emom 6
6 Power Snatches @65%
2 minutes of recovery
6min EMOM
3 Power Clean & Jerks @65%
1 Minute of Recovery
Death by HSPU start at 2 and increase by 2 every minute
capped at 6 minutes

B) 7 RFT
7 Snatch Grip Deadlifts 135/95
7 Bar Facing Burpees
7 C2B Pull Ups

Saturday
Max Out Saturdays
(Pick a lift and PR or do volume work)

B) with running clock
amrap 10 of....
10 KB Swings 61/44
10 OHS 95/65
10 Box Jumps
10 Thrusters
10 SDHP w/KB
Immediately followed by 3 Rounds of
every 2 minutes on the 2 Min mark.
min 1-2 100 DUs (100 Singles)
min 3-4 30 Sit ups/GHD if possible
min 5-6 25/20 Cal Row

**************(No Sunday Service in observance of 4th of July Weekend)***************

Monday
10am wod on 4th of July
"1775" wod both individual and partner version, and half versions available. .

Regular Schedule this week.

Lets make it a great week team. On July 4th we will be have one class only at 10am, and remember that on the 10th of July we have the next beach wod.

Monday

Snatch Balance 5x2

Over Head Squat 5x3

B) "Harley Love"

6 RFT

13 Thrusters 95/65

14 Pull-ups

Tuesday

Power Cleans

5x5

B) 3RFT

400m Run

12 Deadlifts 275/185

21 Box Jumps 24/20

Wednesday

Push Presses 5x5

Push Jerks 5x5

B) "Asma's & Lena's Bday" WOD

28, 21, 6

Hang Squat Cleans 115/75

Sit Ups

Cal Row

Thursday

Back Squats

5x5

B) 21, 15, 9

Power Snatches

Ring Dips

400m Run

Friday

(3 Second Pause)Front Squats 5x3

"Cindy"

5 Pull-Ups

10 Push ups

15 Air Squats

Saturday

"Max Out Saturdays"

Pick a lift and max it out/PR. If you're not sure hve the coach assist you in an appropriate lift and rep scheme.

B) 10 RFT

26 Yard Farmer Carry 70/53

10 Burpees

Sunday Service

Warm up

2 rounds of

50 Double Unders

400m Run

300m Row,

2 rounds of Cindy

1 Rope Climb

B) 4x5 of this complex

1 HR Push up

2 Wall Walks

3 Kipping HSPU/Negatives

4 Strict HSPU or Off of box

C) Velocity Chipper

800m run

50 DUs

20 Power Snatches 115/75

20 Pull ups

20 Burpee Box jump overs

20 Wall Balls

20 Deadlifts 225/155

20 Ring Push ups

20 Box Jumps

50 Sit ups

Monday

Strict Press

1RM (Newbies 5x5, and superset with 5x5 of Flat Ring rows)

B) 21 Shoulder to OH 95/65

15 Burpees on plate 45/25

9HSPU

15 S2OH

9 Bupees on Plate

21 HSPU

9 S2OH

21 Target Burpees

15 HSPU

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.

Monday
Deadlift
Find 3RM

B) Melissa Prieto and Laura's Bday wod
Partner/twinsies wod one works at a time except for the run (both run)

1mile run
46 Burpee box jump overs
46 Snatches 95/65
1 Mile run

Tuesday
Strict Press
5x5
Flat Ring Rows
5x5

B)6 Rounds of AMRAP 2
100m Sprint, 10 Burpees then Max Power Cleans 135/95
2 min rest in between sets
C)2 minutes of Thrusters 95/65

Wednesday
Back Squat
4x15
Wall Walks
4x3

B)18, 15, 12 of
Row
Power Snatch 95/65
one minute forced rest then....
18, 15, 12 of..
Toes to Bar &
OH Squats

Thursday
Push Jerk
5x8
Farmer Carry
5x 100m

B) 21, 15, 9
Wall Balls
Chest to Bar Pull Ups

Friday
"Linda" For time.....with proper warm up and form.
10, 9, 8 ,7, 6, 5, 4, 3, 2, 1
Deadlift 1.5BW/bw
Bench Press BW/ 3/4bw
Clean 3/4BW/ 1/2bw
B) Corework and Mobility

Saturday
Max out Saturdays.  Pick a lift and do a one rep max, max out.

B)2minutes of each movement consecutively
Thrusters 115/75
Situps
Hang Power cleans
Push Ups (HR)

 Sunday
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.

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

Tuesday

Front Racked Lunges
5x5each leg

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

 

Current Schedule Effective June 6, 2016  Due to popular demand the Friday 730pm class has been added, and also be advised of Coach Luis's Technique/Mobility class on Sundays at 1pm, verify with Coach Luis as it is subject to change.

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/Kettle Bell
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/Kettle Bell
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
630 Crossfit
730 Crossfit

Saturday
9am Crossfit
10am-12noon Open Gym

Sunday Service South Bay
9am-11am 2 hours of Crossfit
11-12Noon Open Gym
1pm Technique/Mobility Class with Coach Luis.

Monday

Deadlift
Find 3RM

B) Melissa Prieto and Laura's Bday wod
Partner/twinsies wod one works at a time except for the run (both run)

1mile run
46 Burpee box jump overs
46 Snatches 95/65
1 Mile run

Tuesday
Strict Press
5x5
Flat Ring Rows
5x5

B)6 Rounds of AMRAP 2
100m Sprint, 10 Burpees then Max Power Cleans 135/95
2 min rest in between sets

C)2 minutes of Thrusters 95/65

Wednesday
Back Squat
4x15
Wall Walks
4x3
B)18, 15, 12 of
Row
Power Snatch 95/65
one minute forced rest then....
18, 15, 12 of..
Toes to Bar &
OH Squats

Thursday
Push Jerk
5x8
Farmer Carry
5x 100m

B) 21, 15, 9
Wall Balls
Chest to Bar Pull Ups

Friday
"Linda" For time.....with proper warm up and form.
10, 9, 8 ,7, 6, 5, 4, 3, 2, 1
Deadlift 1.5BW/bw
Bench Press BW/ 3/4bw
Clean 3/4BW/ 1/2bw

B) Corework and Mobility