Wedesday 1-27-16

As of lately SOME, not all, are failing to put equipment back after they use it. Sometimes we forget, that happens. When it occurs repeatedly you are not being responsible/accountable. I do not want to have to come up to you to ask you to put your equipment back for certain reasons. This includes what…

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…

Five rounds for time of: Run 400 meters 30 Box jump, 24/20 inch box 30 Wall ball shots, 20/14 pound ball

Kryptoniters, April 1st-30th we will be doing a FREE Paleo Challenge against Metoac CrossFit and we would like everyone to get involved. This Friday at 5PM we will have an intro seminar to answer any questions regarding the rules and requirements for the Challenge. We will also be doing measurements and pics before and after…

Wednesday: 8 and 9AM classes only. Friday: 9AM Class, 4 and 5PM Class. Strength: Box Squats 6X3 @70% of 1RM For time: 100 Double-unders Then, Five rounds of: 10 Power Cleans 155/115 10 front squats 155/115 10 Handstand push-ups Then, 100 Double-unders