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January 14 – 20, 2019

MONDAY A) 10:00 For Quality: 20 Alternating Step up to Balance, 24/20″ 50 Single Unders 15 Hollow Rocks B) Front Squat: 3×5 C) 3 Rounds For Time: 15 Candlestick Burpees 25 Dbl KB Squats, 35/26# 15 Toes-to-Bar D) Extra Work 10 minutes of banded mobility work...

January 14th 2019

A.  Overhead Squat 4×3 (2 second pause in the hole) B.  CrossFit Open WOD 18.5 AMRAP 7 3,6,9,12,15,18 etc Thruster 100/63# Chest to Bar Pull-up If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Cash Out:  3 Rounds not for time...

January 13th 2018

Gym Closed for the day!  Come join us on our Hike to the Hollywood Sign.  See FB invite for details.

January 12th 2019

A.  Back Squat 4×3 @ 85% B.  EMOM 20 12 Bar Facing Burpee 8/5 Chest to bar Pullup 10 Front Squat 155/103# 30 Double Under  

January 11th 2019

A.  Hang Snatch 2 position- Power position, At the knee 3x(1+1) B.  AMRAP 10 15 Push-up 10 Deadlift 185/123# Rest 3 minutes C.  Cash Out EMOM 8 :30 weighted plank (AHAP) :30 Battle Rope