Our Gym will be Closed in Support South Gate CrossFit and the South Gate PD This Saturday the 21st.

All Further updates are now on www.crossfitlomita.com click on the tab that says 'More' and the wods, updates and news will be in the blog. 

This Saturday the 21st  Open gym will be 2-4pm

Happy Martin Luther King Jr day everyone. Saturday we will be closed with NO classes but there will be Open Gym at 2-4pm

Monday/MLK day

Strict Presses 5x2

Sled Push 5x2

B)12.3 an 18min AMRAP

15 Box Jumps 24/20 (20/15 masters & Scaled)

12 Push Press 115/75 (75/45 scaled & Masters)

9 Toes to Bar (Scaled Knees to Chest)

Tuesday

Deadlift

1 rep Max

B)4 rounds for time

75 Double Unders (200 Singles)

100m Front Rack KB Carry (53/35)

25 Thrusters 45/35

Wednesday

Power Clean (TNG on the 2's and 3's)

increasing weight each set.

1-2-2-3-3-3-2-2-1

B)

21, 15, 9

Power Clean 135/95

HSPU

Thursday

Back Squats (3sec Tempo 3 sec Pause)

5x3

DB Inclined Bench (Stack plates under head of bench)

5x8

B) (Team of 2 both work to complete whole task 1person may work on Rope while other is Rowing) Non rope Climbers can/will triple the number of Rope climbs and do jumping pull ups.

10 Rope Climbs

100/80 Cal Row

5 Rope Climbs

50/40 Cal Row

Friday

4x400m Run

4x500m Row

1-3 minute rest between intervals

B)Work up to heavy Bears

Saturday

******NO CLASSES*****

in support of our sister box South Gate CrossFit and the South Gate PD, and our competitors competing.

2-4pm Open Gym only.

Sunday

930-1130am Open Gym

 

A few of us will be competing this saturday at CrossFit Mutiny at the weightlifting meet

Monday
Front Squat 4x5

B)Work up to Heavy Clean & Jerk (Go over movement with Newbies)

C)11.3
AMRAP 5
Squat Clean & Jerk 165/110 (Masters 135/75)

Tuesday
Snatch Balance then 4 OH Squats
5x5

B)Pat Sherwood's Test 11
7 Snatches 135/95
11 Ring Muscle Ups (15 Chest to Bar)
100 Double Unders
11 Ring Muscle ups
7 Snatches (Full)

Wednesday
Romanian Deadlift 5x10

B)2 rounds for time
20 Shoulder 2 OH 115/80
20 Front Squats
20/15 Cal row

Thursday
Dumbell Bench Press 5x12
Farmer Carry 4x100 AHAP

B)7 min AMRAP
7 Burpee Box Jump Overs
7 American KB Swings 70/53
7 Toes to Bar

Friday
Power Clean TNG
5x5

B)For time
800m Run
30 Russian Twists w/plate 25/15
60 Air Squats
20 Clean & Jerks 135/95
60 Air Squats
30 Russian Twists w/plate
800m Run

Saturday
Max Out Saturday

B)11.4
AMRAP 10
60 Bar Facing Burpees
30 OverHead Squats 120/90 (Masters 110/75)
10 Muscle ups (Ring) or (10 Chest to bar Pull ups then 10 Dips)

New Series beginning with 11.1 in order . Open workouts will be programmed on one day mid week and the other on Saturdays we'll skip 7min of burpees since we recently did that. The open is only 9 weeks away. Happy New Year everyone. Lets all be better this year than the last in every way:)!!!

Monday
5x5
Deadlift

B)Open Workout 11.1
AMRAP 10:
30 Double-unders (100 Singles)
15 Power snatches (75 / 55) Masters 65/45

Tuesday
Dumbell (Single) OH Squats 5x5 (E/arm)
Bench Press 5x3

B) Thrusters 135/95 10, 8, 6, 4, 2
DU's (triple # for Singles) 50, 40, 30, 20, 10

Wednesday
Front Squats 5x5

B)15 Burpees over Bar
5 Clean and Jerks @80%
12 Burpees Over Bar
4 C&Js
9 Burpees Over Bar
3 C&Js

Thursday
Split Jerks
Technique work and or up to heavy singles off rack

B)5 Rounds
400m Run
30 Sit Ups
30 KB Swings 53/35

Friday
Back squat
5x5
 

B)Reyna's Bday WOD
'Reyna Gone Bad'
'3' 1 min rounds with 1 min break in between

-Turkish Get ups (KB)
-Pull Ups
-Bicycles

-Shoulder 2 OH 95/65

-DB Squat Cleans (No set weight, ideally 45/25)

Saturday
Max out Saturday

B)Workout 11.2
AMRAP 15 minutes of:
9 Deadlifts (155 / 100) -masters 145/90
12 Push-ups (HR)
15 Box jumps (24/20) Masters 20/15

Last week of the year. Regular schedule.

Tuesday
Strict Press
5x3
L hang
5x :30 cumulative if you can't hold :30 straight.

B). Task Priority "Fight Gone Bad"
3 Rounds, each for time of:
25 Wall Ball Shots 20/14
25 Sumo Deadlift Highpull 75/55
25 Box Jumps 24"20
25 Push Press 75/55
25 Calories, rowing
*Rest 1 minute after each round

Wednesday
Back squats
10-1
3 strict or negative pull ups after each set of back squats.

B) AMRAP 10 minutes of:
Donut shop farmer carry 61/44
50 Double-unders
10 Burpees

Thursday
Snatch balance with a 3 second pause
5x3
B) 3 Rounds for time of:
800m run
10 of the following complex 1 Snatch pull 95/65
                                               1 snatch
                                               1 OH squat

Friday
21-18-15-12-9-6-3 reps for time of:
Toes-to-bar
Hang Power Clean & Jerk 95/65
Pistol
*Alternate legs on every rep of the pistol. For example, in the round of 21 the athlete will end up doing 11 on one leg and 10 on the other.

B) roll out core and mobility.

Saturday
Max out Saturday
B)Partner/Team "Manion" hero wod
Both run/row and divide the reps as a team of 3 or Partnered duo.
7 Rounds for time
400m Run
29 Back Squats 135/95

Gym is closed Christmas Day, and Holiday Schedule observed on Monday Dec 26th.

Monday
A)Work up to Heavy Clean.
Newbies go over form Technique

B)Coach Luis Amaya's Bday WOD
23 Birthday Burpees
12 Bar Muscle ups (Chest to Bar/Pull Ups for scaled)
19 Full Cleans 205 (For Luis & Joe) everyone else 155/105
93 Wall Balls 20/14
23 Birthday Burpees

Tuesday
Strict Single Arm Dumbbells press
5x8
Seated Sled pull 5x1

B)Team of 2 relay if necessary
20 Cal Row
20 Strict Press 95/65
25 Cal Row
25 Push Press, 115/80
25 Cal Row
30 Push Jerks 135/95

Wednesday
Front Squat
5x5
Reverse Hypers on GHD
5x12

B)9 min amrap
9 Deadlifts 185/135
9 Pull Ups
9 Knees to Elbows

Thursday
Thrusters
3 Rep Max

B)10 min EMOM
Odd 15/12 Burpees
Even 20 Thrusters 75/55

Friday
Bench Press
5x3

B) "Elizabeth"
21, 15, 9,
Cleans 135/95
Ring Dips

Saturday Christmas Eve
The 12 days of Christmas
1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Power Snatches (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Burpees
12 Overhead Walking Lunge Steps (45#/25# Plate)

Sunday Christmas.... Closed unless otherwise Posted on our facebook page.

Monday (Observed Holiday Schedule) 9am & 10am Classes only til further noticed on this day.
9am Bootcamp Beginners Crossfit
Will do a version of 12 days of Christmas with out barbells

10am Crossfit
Hero Wod "MR Joshua"
5 RFT
400mRun/row
30 Sit Ups GHD where possible
15 Deadlifts 250/165

UGLY Sweater White elephant party next Saturday the 17th at 730pm

Monday

Overhead Squats

5x4

B) 5RFT

20 Cal Row

15 Sit Ups (GHD Where possible)

10 OH Squats 115/80

Tuesday

"Helen"

3 RFT

400m Run

21 KB Swings (American)

12 Pull Ups

B)Bulgarian Squats

5x8 (Each Leg)

5x Max Reps Push Ups

Wednesday

Snatch work up to Heavy triple (INT/ADV)

(Newbies Gather experience with snatch with 5x5)

B) Hugo Diaz's Bday WOD

Box Jumps 40,30, 20, 10 (24/20)

Power Snatches 25, 20, 15, 10 (75/55, 95/65, 115/80, 135/95)

Double Unders 100, 75, 50, 25, (Sngls- 200, 150, 100, 50)

-Every 2 minutes 100m Med Ball run 20/14

Thursday

ORM Clean and Jerk

(Newbies either establish heavy single or 5x5)

B) A Row sandwich on "Grace" bread for time

15 Clean & Jerks 135/95

30/20 Cal row

15 Clean Jerks 135/95

Friday

Sumo Deadlift High Pull

5x5

Evil Wheels

5x5

B)For time

42 Wall Balls 20/14

21 KB Swings 61/44

30 Wall Balls

15 KB Swings

18 Wall Balls

9 KB Swings

100 Sit Ups

Saturday

Max Out Saturday

B) 2RFT

100m Plate run 45/25

10 Bar Muscle ups (10 Pull ups & 10 Dips/any)

100m Plate Run

10 Thrusters 135/95

730PM UGLY SWEATER CHRISTMAS FIESTA***********

10 tequila shots for time (AMRAP)

Sunday

Open Gym 930-1130am

 

 

 

Pearl Harbor week. Regular Schedule. Closed Sunday Due to "Jingle Jog" Diabetes Fundraiser

Monday

Front Squats 5x5

Work on Double Unders (Skill) int/adv members do max sets or no more than 5x50

B)CrossFit Games Open 12.1

7 Min of Burpees

Tuesday

Bench Press 5x5

Flat as possible Ring Rows 5x8

B)3RFT

200m Farmer Carry 61/44

40 Sit ups

30 Cal Row

Wednesday December 7th

Work up to Heavy Clean

B) Pearl Harbor Day Hero wod

"Jorge"

For Time

30 GHD Sit-Ups

15 Squat Cleans (155/105 lbs)

24 GHD Sit-Ups

12 Squat Cleans (155/105 lbs)

18 GHD Sit-Ups

9 Squat Cleans (155/105 lbs)

12 GHD Sit-Ups

6 Squat Cleans (155/105 lbs)

6 GHD Sit-Ups

3 Squat Cleans (155/105 lbs)

Thursday

Deadlift

Work up to heavy single

AMRAP 5

10 Deadlifts 225/155

10 KB Push Press 53/35

Friday

Snatch Balance 5x5

DB Bent Over Rows5x8

B) 2RFT

50 DUs (150 Singles)

25 Snatches 85/55

50 DUs

15 Pull Ups

50 DU's

5 Clusters

Saturday

Max Out Saturday

Hero wod "DG"

As Many Rounds as Possible (AMRAP) in 10 minutes

8 Toes-to-Bar

8 Dumbbell (KB) Thrusters (35/25 lbs)

12 Dumbbell Walking Lunges (35/25 lbs)

Sunday

No Open Gym. Cancelled in support of the Anti Diabetes Fundraiser with South Gate CrossFit the "Jingle Jog" in South Gate. Followed by Mock weightlifting meet at South Gate CrosFit

Back to a regular schedule, Thanksgiving Recovery, 2 Birthday wods and a December Attendance/Particpation Challenge.e

Monday
Power Clean 5x5

b) Sarah J Tuibeo's Bday wod
2 Rounds For time (22min cap)

11 Thrusters 95/65
22 Hand Stand Push Ups
11 Pull Ups
29 Sit Ups (GHD where Possible)
22 Thrusters
11 HSPU
22 Pull Ups
29 Sit Ups (GHD where Possible)

Tuesday
Back Squat
Find one RM

B) Ina Cha's Bday wod
200m Farmer Carry Buy in 53/35...then
3 Rounds for time
11 Full Cleans 125/85
29 Burpee Box Jump overs
87 Double unders (200 Singles)
..........Cash out 200m Farmer Carry 53/35

Wednesday
A)
400m Run
5 rounds of Cindy
400m Run
3 Rounds of DT 155/105
800m Run

B) Romanian Deadlift
5x5
Dumbell Bench Press
5x8-15

Thursday
Over Head Squats
5x3

B) Team of 2 (one works on one movement then when both done both swap. both athletes will do entire rep scheme.
21, 15, 9
toes to bar
Cal row.
rest 2minutes....then 2 rounds of (same principle as above)
20/15 Cal row
20 GHD Sit ups
immediately followed by max combined....
Shoulder 2 Over Head 115/80 with remainder of cap time of 14 minutes

Friday
Snatch 1RM for ADV/INT
Newbies do 5x3 Hang Power Snatch

B) for time
30 Wall Balls 20/14
10 snatches 115/75
30 Wall Balls
10 Snatches 135/95
30 Wall Balls
10 Snatches 145/105

Saturday
Max Out Saturday

B)3 Rounds for time (Linchpin test #2)
5 Muscle ups (5 strict Pull ups/5 Dips any ring/bench or 20sec L sit)
10 Squat Cleans 135/95
20 Box Jumps 24/20

Sunday
Open Gym

We are Open Thanks Givng Day 9am beginners class and 10am Everyone else. Closed Black Friday

Monday

Bench Press 5x3

B) Partner Wod (Stephanie Orr's Bday Wod)

400m Run (Both Run 1 carries med ball they tale turns running with the ball 14/10, all other movements are done 1 works at a time).

29 Pull Ups

29 Back Squats 3/4 of Body Weight, 1/2 Body Weight(Weight based on the lighter of the two partners unless there are enough racks to go around. Off the ground is ideal)

29 KB Swings

29 Double Unders (75 Singles)

29 KB Swings

29 Back Squats

29 Pull Ups

400m Run (Med Ball)

Tuesday

Front Squats

5x3

B) 2 rounds of

400m Run

20 Hang Squat Cleans 95/65

2 minutes rest then....1 round of...

800m Run

20 Hang Squats Cleans

Wednesday

Strict Press Work up to Heavy triple

(Intermediate on up clean from the ground, newbies from the rack)

B)11, 9, 7 for time

Deadlift 315/205 (Advanced) 225/155 (RX),

Push Jerks 185/135 (Advanced), 155/105 (RX)

ThanksGiving 9am beginners/10am Everyone else.

Hero Wod "Luke"

For Time

400 meter Run

15 Clean and Jerks (155/105 lbs)

400 meter Run

30 Toes-to-Bars

400 meter Run

45 Wall Ball Shots (20/14 lbs)

400 meter Run

45 Kettlebell Swings (1.5/1 pood)

400 meter Run

30 Ring Dips

400 meter Run

15 Weighted Lunge Steps (155/105 lbs)

400 meterRun

(Alternate WOD for 9am class beginners CF or Vistitors will be Murph, Partner and or Half Murph can be broken up like in the CF Games)

Black Friday TBD Closed until further noticed.

Saturday

Max Out Saturday

B) Complete sequence 7x

min 1: 2 Rep Front Squat (Increase weight to AHAP)

Min 2: 7 HSPU

Min 3: 1 Rope Climb

Sunday

Open Gym 930-1130

No Class but Wod will be written on Mirror TBD

Monday

Sarah J Tuibeo's Bday Wod

To be determmined

Tuesday

Ina's Bday Wod to be determined

The Week before the week when the holidays begin

Monday
"Kelly"
5 Rounds
400m Run
30 Box Jumps
30 Wall Balls

B) Work up to Heavy Double of the "Bear Complex"

Tuesday
Clean & Jerk
Work up to Heavy Double

B)Complete Sequence 4 times (each movements max reps)
Min 1: Burpees over bar
Min 2: Rest
Min 3: Clean & Jerk 60-70% of your 2 rep max
Min 4: Rest
Min 5: Sit Ups/GHD advanced

Wednesday
Deadlift 5x10
Ring Push Ups 5x5-10

B)Team/partner Relay
3 RFT
500m Row
200m Plate run 45/25
20 American KB Swing 53/35

Thursday
Not 4 time
2 OH Pause Squats (3-5 sec hold and 2-3sec tempo)
10 OH Squats
2 OH Pause Squats (3-5 sec hold and 2-3sec tempo)
10 OH Squats
2 OH Pause Squats (3-5 sec hold and 2-3sec tempo)

B)9-15-21
OH Squats
Pull Ups
Friday
Back Squats (3-5 sec pause and 2-3 sec tempo)
5x3
Ham String Curls with Bands
4x10
B)Pat Sherwood Linchpin test #10
5RFT
15 Wall Balls20/14
15 Power Cleans 95/65

Saturday
Max out Saturday

B) 4 Rounds for time
4 PowerCleans 185/110
4 Front Squats
4 Shoulder to Over head

Sunday
Open Gym 930a-1130/
But a wod will be posted on the mirror tbd

Be on the look out for Holiday Hours

Current Schedule Effective November 7, /2016.  There are several Holidays coming up be aware of the Holiday Schedule to better consolidate and gather people together on those days.  Get you together with your families on a timely manner.  Dress warm when you need to and wear reflective clothing during the dark hours. 

Monday
5am Boot Camp/Crossfit Enurance
6am Crossfit
7am Beginners CrossFit Challenge
9am Crossfit
10-12open Gym 
12pm Crossfit
1-430 Open Gym
430 Crossfit
530 Crossfit
630 Crossfit
730 Boot Camp/Crossfit Endurance
830 Beginners CrossFit Challenge

Tuesday
5am Boot Camp/Crossfit Enurance 
6am Crossfit
9am Crossfit
10-12open Gym 
12pm Crossfit
1-430 Open Gym
430 Crossfit
530 Weight Lifting/Accessory Strength & Conditioning
630 Crossfit
730 Crossfit

Wednesday
5am Boot Camp/Crossfit Enurance
6am Crossfit
7am Beginners CrossFit Challenge
9am Crossfit
10-12open Gym 
12pm Crossfit
1-430 Open Gym
430 Crossfit
530 Crossfit
630 Crossfit
730 Boot Camp/Crossfit Endurance
830 Beginners CrossFit Challenge

Thursday
5am Boot Camp/Crossfit Enurance
6am Crossfit
7am Beginners CrossFit Challenge
9am Crossfit
10-12open Gym 
12pm Crossfit
1-430 Open Gym
430 Crossfit
530 WeightLifting/Accessory Strength & Conditioning
630 Crossfit 
730 Crossfit 

Friday
5am Boot Camp/Crossfit Enurance
6am Crossfit
7am Beginners CrossFit Challenge
9am Crossfit
10-1230pm open Gym
430 Crossfit Competitors Training (Intermediate to Advanced Crossfit)
530 Crossfit
630 Crossfit
730-830 Open Gym
830-930 Beginners CrossFit Challenge

Saturday
10am Crossfit
11am-12noon Open Gym 

Sunday
930-1130 Open Gym


Join our facebook group as Random Open Gym times do happen and may be posted by Staff.
https://www.facebook.com/groups/887709027977041/