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March 24th 2019

For time 50 Pull-up 50 Wall Ball 20/14# 50/40 ABC 50 Overhead Squat 45/33# 50 Box Jump 24/20′ 50 American KBS 53/35# 50 Box Jump 24/20′ 50 Overhead Squat 45/33# 50/40 ABC 50 Wall Ball 20/14# 50 Pull-up 35 Min time cap Dont worry if you dont finish....

March 23rd 2019

Strength.  Front Squat 5 sets of max reps @ 50% if you stop for more than 1 second at the top your done!  looking for 15-20 reps   Metcon: Partner WOD 5 Rounds for time 12 Power Snatch 95/63# 24 Wall Balls rest 3 minutes Run 1 mile (8 laps) run in 200m intervals...

March 22nd 2019

CrossFIt Open WOD 19.5 All classes will perform 19.5 and we will host Friday Night Lights during our night classes from 5-7.  Come join us after the event at Common Space Brewery in Hawthorne!

March 21st 2019

Warm up: 2 rounds (10 min) 10 PVC pass through & good mornings 10 Inch worm + 2x push-up 10/8 ABC :30 plank hold   Strength:  Power Snatch + Snatch 6x (1+1) Metcon:  4 rounds for time 100m run (gate run) 12 Overhead Squat 95/63 18 Lunge steps (forward...

March 20th 2019

Warm Up: 2 Rounds:  10 min time cap 200m run 20 DB March 10 Leg swings (each forward/back and side/side) 20 DB Floor Press use one set of DB’s Strength: Deadlift  – 4×4 (no touch and go!) Eccentric Push-up 4 seconds down, explode up as many reps as...