Tuesday, July 29

fntcrowd

Another great turn out at our last Friday Night Throwdown in July!  Share our gym with your friend for FREE until Friday!

Lift:
Bench: 5×65%, 5×75%, 5×85%+ reps

 

WOD

AMRAP 15 minutes of:

8 Ring Dips

8 Box Jump Overs

1 Rope Climb

 

L1/STK- choose mods (jumping ring dips, box step ups, 10 pull-ups to 1 rope climb or rope climb from ground to stand)

L2-24”/20” box

L3-30”/24” box

Monday, July 28

CFSCKOOLAID

Share the Koolaid Week is HERE!!!!  Bring a friend to any Elite Fitness class for FREE Monday through Friday!!

Lift:

Squat 5×65%, 5×75%, 5×85% + reps

WOD

21-15-9 rep rounds for time of:

Dumbbell Squat Clean

Burpee over the wall

 

L1- choose weight/mods for wall over

L2- 35/25lbs

L3- 50/35lbs

 

Friday, July 25

CrossFit-Games-Logo

The gym is closed today through Sunday!  Hope to see you at the Reebok CrossFit Games in Carson.  We will be open for regular scheduled classes on Monday. Don’t forget to bring your friend in for Share the Kool-Aid Week for FREE starting on Monday!!!

Thursday, July 24

Screenshot 2014-07-23 17.59.23

The gym will be closed tomorrow ( Friday ) through Sunday so that we can attend the 2014 CrossFit Games in Carson.  The gym will be back open for regular hours on Monday.

 

Lift:

No lift today

 

WOD

10 Rounds for time:

5 Pull-ups

5 Push-ups

Rest 1 minute

5 Rounds for time:

10 GHD sit-ups

10 GHD Back Extensions

Rest 1 minute

2 Rounds for time:

25 Wall ball

25 Box jumps

 

L1-choose mods: abmat sit-ups, supermans, box height, etc

L2- Rx’d with 20lb/14lb ball and 24/20” box

 

Wednesday, July 23

charlotteteen

Lift:

Hang Power Snatch 3xempty bar,

Power Snatch 3x 50% of weight for WOD

Squat Snatch 3x weight using for WOD

 

 

WOD

Upside Down Amanda

9-7-5

Handstand Push-ups

Squat Snatch

 

L1-choose weight and/or mods for HSPU

L2- 95/65lbs

L3-135/95lbs

Monday, July 21

christinefnt

Lift:

Hang Power Clean 3 x empty bar,

Power Clean 3 x 50% of weight for WOD

Power Clean 3 x weight using for WOD

WOD

½ “Hot Shots 19”

3 Rounds for time of:

30 Squats

19 Power Cleans

7 Strict Pull-ups

Run 400 meters

 

L1-Choose modifications and weight

L2 95lbs/65lbs

L3 135lbs/95lbs

Saturday, July 19

EventBanner

COME OUT TODAY TO CROSSFIT HUMANITY TO CHEER ON FOUR SOCAL TEAMS AS THEY COMPETE! Good Luck Ryan, Nate, Eric, Cabot, Andi, Lauren, Charlotte and Sarah!

TODAY’S SCHEDULE

8AM- OLYMPIC LIFTING 

9AM- MEMBER WOD/OPEN GYM

10AM- WEEKEND WARRIORS (FREE CLASS) 

Friday, July 18

josh

A fond farewell and best wishes to one heck of an amazing coach and friend.  Best of luck Josh Snyder!!  We will miss you so much and hope to see you again soon!

Join us tonight for a final 6:30pm WOD with Josh and drinks at a local watering hole after!

Lift:

Snatch 5×75%, 3×85%, 1×95% + reps

 

WOD

Five rounds for time:

3 Power Snatch

10 Bar facing Burpees

 

L1-choose weight

L2-95/65lbs

L3-135/95lbs