Thursday, December 31

This will be the final daily posting.  Our focus is changing to a more personalized approach.  We have started a private Facebook page where members of this page can view the workout of the day and upload videos of their lifts or movements for analysis by CrossFit SoCal coaches.  We are excited to bring this resource to folks who prefer to workout from their homes but would like a “second pair of eyes” and the expertise and encouragement of a seasoned CrossFit coach.  Here is more on what our plans entail:

CrossFit SoCal will be celebrating it’s 10th anniversary on May 15th, 2016. We started on the beach in San Diego, Ca and over the years, grew into a 10,000 square foot facility. Leaving the Navy and getting a job with Rogue has relocated us to Columbus, Ohio for the time being. We now operate our fully equipped training facility out of our 1,000 square foot garage. We may have “downsized” in space, but we are now ready to go global by offering one-on-one personalized strength and conditioning training that focuses on every day people! This means all ages, levels of fitness regardless of goals are welcome here! We can get you ready to live out your life healthy and fit! We combine proven training methodology and nutrition plans to reach your goals. We offer programming for newbies who have never even seen a barbell to Elite athletes. We offer advise on what to purchase for your home gym to maximize your budget. We offer nutrition plans to help fuel your workouts that will keep you healthy and build strength. The best part is we won’t break your bank! We require only 3 things: 1. Locate a training facility that will allow you to train during open gym for a nominal fee or preferably, build your own home gym (we can help you design and build your perfect gym). 2. Film your lifts so that we can analyze and give advice via a secret Facebook group page.  We like this venue because it is an awesome way to build community and support 3. Commit to the plan for 30 days. Your first month is free with us and starting Jan 1, 2016 the prices are as follows: $25/mo for on-line coaching plus WORKOUT OF THE DAY via this Facebook group, IG or YouTube. Ahmik or I will give feedback for each upload. $50/month for specialized programming plus on-line caching. $75/month for nutrition plan, specialized programming and on-line coaching. There are NO long term contracts. It’s all month-to-month. So, if you have something you are trying to prep for – say an Oly meet or CrossFit Event, we can help there, too. Grab your friends! This is going to be FUN! Questions? Text or call Krista at 619-446-8944, email or Like our page: 



Practice double or triple unders for 3 minutes

Shoulder pass throughs with PVC

10 ring swings

10 jumping pull-ups

10 kipping pull-ups

10 chest to bar pull-ups

10 air squats

10 dumbbell front squats

10 empty bar front squats



For reps:

Pull-up ladder

1 pull-up the first minute, 2 pull-ups the second minute and so on until you can no longer finish.

Rest 5 mins

Front Squat ladder

1 FS the first min, 2 the second, etc.


L1- choose pull-up modification and Front squat weight

L2- ¾ bodyweight

L3- chest to bar and bodyweight

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s