Monday, March 30

brianbarrsquat

It is CrossFit Only Week.  We will be taking a break from our strength program and focusing on skills and developing met con.

WOD

For time:

Dumbbell snatches, 50 reps

15-foot rope climbs, 5 ascents

Dumbbell snatches, 40 reps

15-foot rope climbs, 4 ascents

Dumbbell snatches, 30 reps

15-foot rope climbs, 3 ascents

Dumbbell snatches, 20 reps

15-foot rope climbs, 2 ascents

Dumbbell snatches, 10 reps

15-foot rope climb, 1 ascent

 

L1- choose weight/ ½ reps
L2-50lbs/30lbs
L3-70lbs/50lbs

Friday, March 27

fnthrowdownflyer

Our final Friday Night Throwdow is tonight!  This is your last chance to Throwdown with your friends for the 2015 CrossFit Open season!  Don’t miss it!

WOD:

15.5- RX

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

15.5- Scaled

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

 

Thursday, March 26

joelruntues

 

Join us tomorrow night for the final Friday Night Throwdown! What will Open Workout 15.5 bring?  All afternoon classes today are FREE to visitors who need their WOD judged and validated.  We hope to see you there!

Lift

Bench 5×75%, 3×85%, 1×95%

 

WOD

For time:

Row 1000 meters

25 Double unders

Row 750 meters

50 Double unders

Row 500 meters

100 Double unders

 

L1- single unders

L2- RX

Monday, March 23

sleddragmeganmon

 

With the CrossFit Open drawing to a close in about a week, consider signing up for SoCal’s Strength Club in April.  Take the opportunity to get incredibly strong before the summer swim suit season!  Chat with Coach Rich or Coach Tyler about taking your fitness to the next level!

 

Lift

Squat 5×75%, 3×85%, 1×95%

 

WOD

5 rounds for time:

10 Pistols

20 Push-ups

10 Squat Snatch

 

L1- choose weight

L2- 95/65lbs

L3- 135/95lbs

 

Saturday, March 21

autumncastpreg

No EXCUSES!!!

We will have the following classes today:

0800- Olympic Weightlifting
0900- Open gym
1000- Weekend Warriors FREE to the Public

*If you still need to get in Open WOD 15.4, please feel free to come to 0900 to get it done!