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February 24th 2019

If you were unable to complete 19.1 reach out to Coach and schedule a time to get it done before Monday. A.  Front Rack Reverse Lunge 4×8 each A2.  Kipping Pull-up Practice B.  EMOM 18  10/8 ABC 6/6 DB Hang Power Clean and Jerk 50/35# 10 Box Jumps (RX+ 12/10 ABC...

February 25 – March 3, 2019

MONDAY A) EMOM 12, alternating: 5 Single Arm KB OH Squats/side 5 Single Arm Strict Press/side 10 Tap Swings on Pullup Bar 10 Ring Rows B) Front Squat: 3×5 C) AMRAP 10: 8 Thrusters, 135#/95# 3/2 Legless Rope Climbs, 12′ TUESDAY A) Split Jerk: 10×2 on...

February 23rd 2019

If you were unable to complete 19.1 reach out to Coach and schedule a time to get it done before Monday. A.  Snatch Balance + Overhead Squat 4x(1+3) B.  Partner WOD 6 Rounds for time 18 Thrusters 95/63# 12 Sumo Deadlift High Pull 95/63# 200m run beak up reps however...

February 22nd 2019

Schedule Notice for Friday Feb 22nd 6am, 9am Classes will perform CrossFit Open WOD 19.1 at Hawthorne 5pm-7pm Code 3 Gardena will host all classes.  Come join us and throw down with our community.  If you are not able to make it Friday to do the WOD then schedule a...

February 21st 2019

Schedule Notice for Friday Feb 22nd 6am, 9am Classes will perform CrossFit Open WOD 19.1 at Hawthorne 5pm-7pm Code 3 Gardena will host all classes.  Come join us and throw down with our community.  If you are not able to make it Friday to do the WOD then schedule a...