Thursday, 6-21-18
Warm up:
Hamstring and Quad stretching
Calf stretching
15 Jumping Squats as high as you can jump
EMOM for 12 min
40yd Sprint
5RFT
12 HR Push Up
9 Hang Power Clean 95/65
6 s2oh
9 min CAP
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Wednesday, 3-13-19
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9 min EMOM 2 Strict Press + 2 Push Press Increase in weight “Amanda” 9-7-5 Ring M/U Sq. Snatch 135/95 …. right into… “Elizabeth” 21-15-9 Sq. Clean 135/95 Ring Dips *20 min Cap*
Monday, 1-18-16
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No 5am class today! I’d like to welcome our newest challenge members. We have a great 6 weeks ahead of us!! Warm up with a partner: 100, 200, 300, 200, 100m interval rowing. Strength: Front squat Heavy single 10 min amrap: 20 wall ball 35 d/u’s Rest 3 min For time: 20 mu
Saturday, 3-25-17
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Today is Open Gym and also the last day of the Open. We will start Heats at 9AM. Ending with our last heat at 11:15. WORKOUT 17.5 10 rounds for time of: 9 thrusters 35 double-unders M 95 lb. F 65 lb. Time cap: 40 minutes
Thursday, 5-17-12
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Congrats to Katie for passing her level 1 Certificate!!!! Saturday, May 19th’s WOD is the Stan Wong 5K. We will have no classes at the gym. Meeting place is Newport Beach. Please register at www.stanwongfoundation.org for the race. Thanks Strength/Skill – Take 10-15 minutes to build to a heavy Jerk Take 10-15 minutes to build…
Friday, 6-22-18
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Warm up: 2rds at easy pace 10 BB Behind the neck Snatch Grip Push Press 10 BB OHS 10 BB Muscle Snatch E2MOM for 12 min 1 Hip Snatch + 1 Above Knee Hang snatch + 1 Snatch + 1 OHS yes squat and build to a heavy complex 18min AMRAP 15 Thrusters 95/65 5…
Thursday, 11-24-16
Byadmin
HAPPY THANKSGIVING!! GYM CLOSED. TODAY I AM THANKFUL FOR ALL OF YOU!!!!