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

Tuesday
Back Squat
5x4
KB Step Ups
5x3(each leg)

B)
"Ryan's Bday Wod "
200m run buy in then
3 Rounds for time
30 Double unders
Push Presses 85/55
Sit Ups
KB Swings 53/35
(Russian)
200m run cash out

Wednesday
EMOM 10
2 Clean & Jerks
increase as you go to AHAP

B) W/running clock 5 rounds of 1 min cap at each station:
1). Rowing (Max Cal)
2). up to 10 Power Cleans 135/95
3). up to 20 Wall Balls 20/14
Score is total reps

Thursday
Front Squats
5x2
Single arm KB Swings
5x5 (each arm ahap)
B) EMOM 12
4 Snatch 1st pull
3 Snatch High Pull
2 Power Snatch
1 Over Head Squats

Friday
Emom 8
odd: Max deadlifts up to 20 185/115
Even: Up to 50 DUs/50 Singles
B)3 Rounds for time
21 cal row
15 Full Cleans 155/105
9 Box Jumps 30/24
Saturday
Max out Saturdays
Pick a lift and PR/max out
B) Barbell Conditioining
With Running Clock complete 12 rounds of:
1 Power Clean at 75%. EMOM style but every :40 with 8 Minute cap.
at min 12 do 1 Power Snatch at 75% every :40 done by min 20
C) Team of 2 one person works at a time
Combine to arrive at reps
75 wall balls 20/14
50 TTB
50 Wall Balls
25 TTB
25 Wall Balls
10 TTB

Sunday
Front Squat 1rm
B) 21, 18, 15
KB Thrusters 44/26
cal row
C) AMRAP 6
6 Power Snatches 95/65
6 HSPU

Monday
Deadlift
Find 3RM

Melissa & Laura's Bday Twinsies partner Wod
Both do run, one works at a time
1 Mile Run
46 Burpee Box Jump Overs
46 Snatches 75/55
1 Mile Run

 

Memorial Day Murph, Murph Meets DT, DT all available on Memorial Day. NO SUNDAY class this week in observance Memorial day and a forced rest day before Monda's brutality.

Lets get that endurance up a bit for Memorial day.  also NO CLASS on Sunday the 29th as a forced rest day before Monday, and observance of Memorial day.

Monday

3-7 second Pause Back Squat 5x2

re rack then 2 Front Squats 5x2

"Hero Wod Victoria" on Canadian Victoria Day

5 RFT

10 Thrusters 95/65

14 Box Jumps 24/20

12 SDHP (Barbell)

12 Burpees

27 KB Swings 53/35

Tuesday

EMOM 10

1 Clean & Jerk

(Goal is to get 1RM with good form, newbies do 3 C&J's EMOM and oldies do UP TO 3 C&Js to better warm up to 1RM)

B) With running clock min 0-10

1 mile run then max C&J's 135/95

forced rest min 10-12.

12-20 800m run then max power snatches 95/65.

Rest min 20-21, then....

Min 21-25 400m run then max Wall Balls 20/14

Score is total reps.

Wednesday

EMOM 10

2 Hang Snatch High pulls from above knee (blocks if small enough class). then

1 Full Snatch work toward 1RM. PR if you can!

B) "1/2 Chelsea"

EMOM 15

5 Pull Ups

10 Push Ups

15 Squats

Thursday

Deadlift 5x3

Bench Press 5x3

B) 21,15,9

Deadlifts 225/155

400 m med ball (14/10) run after each set.

Friday

OH Squats 5x3

Bent over rows 5x8

B) (Team of 2, one works at a time to combine to # of reps)

104 wall Balls 20/14

52 Pull Ups with a 7 minute cap, 2nd part of Wod starts at minute #8.....

4RFT both do the run/row. then one works at a time.

200m run

30 Sit ups

20 Pistols

10 Power Cleans 135/95

Saturday

Max out Saturday pick a lift and PR! Newbies will be assigned requisite strength movements and given a 5x5.

B) "Isabel"

30 Snatches for time 135/95

Sunday

(No Sunday Service in observance of Memorial day and forced rest day before Memorial Day Murph meets DT etc.

Monday

10 am class only-til the last person is done, staggered heats will be done if necessary.

Memorial Day Murph, Murph Meets DT, DT, pick your poison and/or the poison will be assigned to you based on ability. Partner versions also available. Murph Variataions (Full, Partner or half Murph) can be done by both Boot Camp and Crossfit Athletes.

This coming Saturday the 21st of May is going to have our Beach Wod at AVE. G in Redondo Beach open to all, family friends, members and non members alike.  The workout will be there at 10am this coming Saturday, so there will be no class at the gym on that day.  Sunday our routine "Sunday Service South Bay" is going to happen at 9am/

 

Tuesday

Snatch

20 min to Find your one rep Max

(Newbies Learn or work on the snatch skill)

B) Zara Hermosillo's Bday Wod for time

29 Power Snatches 85/55

29 OH Squats 95/65

29 Cleans & Jerks 115/75

Wednesday

Back Squat

5x4

Sled

5x3

B) Regional Event #7

21/3, 15/2, 9/1

Thrusters 95/65

Rope Climbs (Legless advanced)

Thursday

Push Jerks 5x2

Pull Ups 5x7

(Strict and weighted when possible)

Static holds, jumping pull ups w/negatives or flat rings are scalable.

B) Double DT'ish

3 Rounds for time

24 Dead Lifts 125/85

18 Hang Power Cleans

12 Push Jerks

forced 2 minutes of rest between rounds

Friday

Front Racked Lunges

5x5 each leg

Ring Dips

5x5

B) 5RFT

400m Run

15 Burpees over bar

10 Front Squats 155/105

Saturday

BEACH WOD 10am

Ave. G Redondo Beach

Sunday

Wod 1 (warm up)

100-80-60-40-20-DUs

25-20-15-10-5-GHD Sit-ups

Wod 2

With running clock

complete 12 rounds of 1 power clean at 65% every :40, this will be done by the 8min mark.

At the 12 min mark 1 power snatch at 65% every :40 as well. done at the 20min mark.

Wod 3

21-18-15-12-9-3 unbroken thusters. increase weight as you go to go unbroken.

Wod 4

21-15-9

Wall Balls

KBS 72/53

500m row or 400m run after each round