Friday, 6-23-17
EMOM X 10
Min 1 – 10 Burpees
Min 2 – 15 Wall Balls
3 Rounds:
10 Power Cleans (155/115)
10 Front Squats
10 Push Jerks
EMOM X 10
Min 1 – 10 Burpees
Min 2 – 15 Wall Balls
3 Rounds:
10 Power Cleans (155/115)
10 Front Squats
10 Push Jerks
Tony’s Sushi Saturday night for cocktails @6pm. 25 min to complete 4×10 Strict DB shoulder Press 4×12 Lat DB raises 4×12 Front BB Raises 4×10 Strict Dips 3 RFT – 20 Alt. DB Snatch 50/35 15/12 Cal Row 10/7 AAB Cal *9 min Cap*
Sunday hours changing to 1 class, 9AM only. Starting this weekend. Monday Labor day: 8&9 AM. and regular PM classes. Monday and Wednesday, we will be starting 5AM classes…Open GYM! 5AM classes start September 9th. Strength : Snatch Build to a heavy single WOD: For time- 15 Burpees Run 200 meters with a 20/14 pound…
WE ARE CLIMBING ROPES AND RUNNING OUTSIDE. WEAR SOCKS AND APPROPRIATE ATTIRE. WE ARE CLIMBING ROPES AND RUNNING OUTSIDE. WEAR SOCKS AND APPROPRIATE ATTIRE. WE ARE CLIMBING ROPES AND RUNNING OUTSIDE. WEAR SOCKS AND APPROPRIATE ATTIRE. WE ARE CLIMBING ROPES AND RUNNING OUTSIDE. WEAR SOCKS AND APPROPRIATE ATTIRE. Strength/Skill – Double Unders Learning to create…
PLEASE BRING AN EXTRA PAIR OF WORKOUT SHOES IF POSSIBLE TO KEEP FLOORS CLEAN AND DRY. THANK YOU. WOD 155 lbs Power Clean 15 reps 30 ring dips 155 lbs Power clean 12 reps 24 ring dips 155 lbs Power Clean 9 reps 18 ring dips 155 lbs power Clean 6 reps 12 ring dips…
HAPPY BIRTHDAY COACH MATT!!!! Strength: 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch balance X 8 Overhead Squat 5 @ 50 (2-3 sec pause at bottom) 5 @ 70 5 @ 75 Front Squat 5 @ 50 (2-3 sec pause at bottom) 5 @ 65 5 @ 70 5+ @ 75 30-20-10…
The first Open Wod gets released this Thursday @8PM. Come watch it live with us, and then cheer ESM Varsity LAX as they do 15.1!! We will be judging all the Open Wods Saturdays beginning at 10AM. There will be no regular 10AM class. If you can’t make it, please make arrangements for a different…