Author Archives: CrossFit 2.2

July 31

gym-inspiration

Announcements

Help Keep The Gym Clean: Please remember to pick up all of your equipment after each use, including any bands, bars, weights, chalk etc that you may get out. Also be sure to wipe down all of your equipment after each use. This will really help our staff keep the place tidy for everyone! Thanks for your understanding.

Hell On Wheels Bike Ride: Join us for a day of biking Saturday, September 5th starting at 8am! For more information, check out our Facebook page HERE.

Summer Slam 2015: Registration for 2.2 members is now up! Click HERE to register your team! If you’re looking for team-mates, there’s a “Partners Wanted” sheet at the front desk. Leave your name and contact others looking to sign-up a team.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Friday CrossFit Classes

RX: 5min Max Front Squat the 5min Max Overhead Press. Then, Run 1 Mile, row 3000m, 300 Double Unders. 30min cap.

Gold:  5min 2 Rep Max Front Squat the 5min Rep Max Overhead Press. Then, Run 1 Mile, row 3000m, 100Double Unders. 30min cap.

Silver: 5×5 Front Squat the 5×5 Overhead Press. Then, Run 1 Mile, row 2000m, 300 Single Unders. 30min cap.

Post-WOD: 5x Max Effort Back Lever

 

July 29

withhardworktherearenolimits_zpsbesawv6s

Announcements

Help Keep The Gym Clean: Please remember to pick up all of your equipment after each use, including any bands, bars, weights, chalk etc that you may get out. Also be sure to wipe down all of your equipment after each use. This will really help our staff keep the place tidy for everyone! Thanks for your understanding.

Hell On Wheels Bike Ride: Join us for a day of biking Saturday, September 5th starting at 8am! For more information, check out our Facebook page HERE.

Summer Slam 2015: Registration for 2.2 members is now up! Click HERE to register your team! If you’re looking for team-mates, there’s a “Partners Wanted” sheet at the front desk. Leave your name and contact others looking to sign-up a team.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Wednesday CrossFit Classes

RX5min max out Back Squat. Then, “Filthy 50″ for time: 50 Box Jumps (24″), 50 Jumping Pull Ups, 50 Kettlebell Swings (35/55), 50 Walking Lunge Steps, 50 Knees to Elbows, 50 Push Press (20k), 50 Back Extensions, 50 Wall Balls (20# to 8ft/10ft), 50 Burpees, 50 Double Unders.  Must complete 1 exercise before moving on to the next.  Refer to 12/5/2014

Gold5min 2 rep max out Back Squat. Then, “Filthy 50″ for time: 50 Box Jumps (24″), 50 Jumping Pull Ups, 50 Kettlebell Swings (35/55), 50 Walking Lunge Steps, 50 Knees to Elbows, 50 Push Press (20k), 50 Back Extensions, 50 Wall Balls (20# to 8ft/10ft), 50 Burpees, 50 Double Unders.  Must complete 1 exercise before moving on to the next.Refer to 12/5/2014

Silver: 5min 5×5 Back Squat. Then, “Filthy 50″ for time: 50 Box Jumps (20″), 50 Jumping Pull Ups, 50 Kettlebell Swings (25/35), 50 Walking Lunge Steps, 50 Knees to Elbows, 50 Push Press (10k), 50 Back Extensions, 50 Wall Balls (10# to 8ft/10ft), 50 Burpees, 50 Double Unders. Must complete 1 exercise before moving on to the next. Refer to 12/5/2014

Post-WOD: 5x Max Effort L-Sit

 

July 28

Don't forget to register your team soon! Limited spots are available.

Don’t forget to register your team soon! Limited spots are available.

Announcements

Help Keep The Gym Clean: Please remember to pick up all of your equipment after each use, including any bands, bars, weights, chalk etc that you may get out. Also be sure to wipe down all of your equipment after each use. This will really help our staff keep the place tidy for everyone! Thanks for your understanding.

Hell On Wheels Bike Ride: Join us for a day of biking Saturday, September 5th starting at 8am! For more information, check out our Facebook page HERE.

Summer Slam 2015: Registration for 2.2 members is now up! Click HERE to register your team! If you’re looking for team-mates, there’s a “Partners Wanted” sheet at the front desk. Leave your name and contact others looking to sign-up a team.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Tuesday CrossFit Classes

RX: 5 min max Snatch. Then, 20 calorie row, 30 strict Handstand Push Ups, 20 Deadlifts(100/140), 10 calorie row, 20 strict Handstand Push Ups, 10 Deadlift

Gold5 min 2 rep max Snatch. Then, 20 calorie row, 30 strict Handstand Push Ups, 20 Deadlift (70/100), 10 calorie row, 20 strict Handstand Push Ups, 10 Deadlift

Silver: 5 min 5×5 Snatch. Then, 20 calorie row, 30 strict Handstand Push Ups, 20 Deadlift (30/40), 10 calorie row, 20 strict Handstand Push Ups, 10 Deadlift

Post-WOD: 5×10 Back Extensions on GHD

 

July 27

Congratulations to CrossFit Kilo on competing in their 4th consecutive CrossFit Games over the weekend.

Congratulations to CrossFit Kilo on competing in their 4th consecutive CrossFit Games over the weekend.

Announcements

Hell On Wheels Bike Ride: Join us for a day of biking Saturday, September 5th starting at 8am! For more information, check out our Facebook page HERE.

Summer Slam 2015: Registration for 2.2 members is now up! Click HERE to register your team! If you’re looking for team-mates, there’s a “Partners Wanted” sheet at the front desk. Leave your name and contact others looking to sign-up a team.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Monday CrossFit Classes

RX: 5 min max Clean and Jerk. Then, 15,10, 6 Thrusters (52/75) and Bar Muscle Ups

Gold:  5 min 2 rep max Clean and Jerk. Then, 15,10, 6 Thrusters (40/60) and Chest To Bar Pull Ups,

Silver5×5 Clean and Jerk. Then, 15,10, 6 Thrusters (20/30) and Pull Ups

Post-WOD: 5×10 GHD Sit-Ups

 

July 25

Murph

Announcements

Hell On Wheels Bike Ride: Join us for a day of biking Saturday, September 5th starting at 8am! For more information, check out our Facebook page HERE.

Summer Slam 2015: Registration for 2.2 members is now up! Click HERE to register your team! If you’re looking for team-mates, there’s a “Partners Wanted” sheet at the front desk. Leave your name and contact others looking to sign-up a team.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Saturday CrossFit Classes

RX:  Murph:  For time, with a 20 / 14-lb. body armor:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run

Gold:   Murph: For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run

Silver:  SMurph:  For time:
800m run
50 pull-ups
100 push-ups
150 squats
800m run

 

July 24

Welcome Don May to the gym!  Don joined because his daughter-in-law goes here, Alicia Palmer. Hes wanting to lose 50lbs. Don works for Veteran Affairs and used to be a member of LAPD. Welcome!

Welcome Don Way to the gym! Don joined because his daughter-in-law goes here, Alicia Palmer. Hes wanting to lose 50lbs. Don works for Veteran Affairs and used to be a member of LAPD. Welcome!

Announcements

Hell On Wheels Bike Ride: Join us for a day of biking Saturday, September 5th starting at 8am! For more information, check out our Facebook page HERE.

Summer Slam 2015: Registration for 2.2 members is now up! Click HERE to register your team! If you’re looking for team-mates, there’s a “Partners Wanted” sheet at the front desk. Leave your name and contact others looking to sign-up a team.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Friday CrossFit Classes

RX: 5×2 Clean and Jerk @ 9RPE, then Master’s wod SQT:  3 rounds for time of: 10 Snatch (30/42k) 200-meter sprint (4 x 50 m).  8 minute rest then, Master’s wod Double Hanger:  3 rounds for time of: 100 Double Unders, 7 Hang Power Clean and Jerk (50/80k)

Gold: 5×3 Clean and Jerk @ 9RPE  Master’s wod SQT:  3 rounds for time of: 10 Snatch (30/42k) 200-meter sprint (4 x 50 m).  8 minute rest then, Master’s wod Double Hanger:  3 rounds for time of: 75 Double Unders, 7 Hang Power Clean and Jerk(35/50)

Silver: 5×3 Clean and Jerk @ 9RPE Master’s wod SQT:  3 rounds for time of: 10 Snatch (bar) 200-meter sprint (4 x 50 m).  8 minute rest then, Master’s wod Double Hanger:  3 rounds for time of: 100 Single Unders, 7 Hang Power Clean and Jerk (20/35)

 

July 22

Don't forget to tune in to today's CrossFit Games! To check it out, go to games.crossfit.com!

Don’t forget to tune in to today’s CrossFit Games! To check it out, go to games.crossfit.com!

Announcements

Hell On Wheels Bike Ride: Join us for a day of biking Saturday, September 5th starting at 8am! For more information, check out our Facebook page HERE.

Summer Slam 2015: Registration for 2.2 members is now up! Click HERE to register your team! If you’re looking for team-mates, there’s a “Partners Wanted” sheet at the front desk. Leave your name and contact others looking to sign-up a team.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Wednesday CrossFit Classes

Rx: 5×2 Front Squat, then The Sandwich” For time: 80-calorie row, 40 shoulder-to-overheads (50/70k), 80 deadlifts (50/70k)

Gold: 5×3 Front Squat, then 80-calorie row, 40 shoulder-to-overheads (35/55k), 80 deadlifts (35/55k)

Silver: 5×5 Front Squat, then 80-calorie row, 40 shoulder-to-overheads (20/35k), 80 deadlifts (20/35k)

 

July 21

Announcements

Summer Slam 2015: Registration for 2.2 members is now up! Click HERE to register your team! If you’re looking for team-mates, there’s a “Partners Wanted” sheet at the front desk. Leave your name and contact others looking to sign-up a team.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Tuesday CrossFit Classes

Rx: 5×2 Snatch

For time:

1,000-meter run

25  sandbag (70/100#) ground-to-shoulders or barbell use (35/50k)

25 box jump-overs (20 / 24 inch)

25 chest-to-bar pull-ups

50 wall-ball shots (14 / 20 lb.)

25 chest-to-bar pull-ups

25 box jump-overs (20 / 24 inch)

25 sandbag (70/100#) ground-to-shoulders or barbell use (35/50k)

Gold:   5×3 Snatch, then Long Chipper modified as needed

Silver: 5×3 Snatch Progressions, then Long Chipper modified as needed

 

July 20

11745788_10152980484972644_8518790306338170685_n

Announcements

Summer Slam 2015: Registration for 2.2 members is now up! Click HERE to register your team! If you’re looking for team-mates, there’s a “Partners Wanted” sheet at the front desk. Leave your name and contact others looking to sign-up a team.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Monday CrossFit Classes

RX: Synchros

For time, each pair will complete a couplet of:
Partner deadlifts
Synchronized bar muscle-ups

Synchros 21: MF pair 1 completes 21 reps
Synchros 14-7: MF pair 2 completes 14-7 reps
Synchros 8-7-6: MF pair 3 completes 8-7-6 reps

Gold:  Synchros:  Modify as needed

Silver: Synchros:  Modify as needed

 

July 18

InspirationalQuote6-Don't quit

Announcements

Summer Slam 2015: Registration for 2.2 members is now up! Click HERE to register your team! If you’re looking for team-mates, there’s a “Partners Wanted” sheet at the front desk. Leave your name and contact others looking to sign-up a team.

Free Week Trial: Know someone interested in CrossFit? We are now offering an entire week free for everyone who wants to see what our program is like. You can start your week at any point during the month and attend any class time! Please have your friends sign-up HERE.


Saturday CrossFit Classes

Rx: 2 Box Squats EMOM for 5 min. @ 9 RPE. Then, 20 OH Lunges w/ 15/20 and 20 TTB, 18,16, 14, 12, 10, 8,6, 4, 2. 8 Min Cap.

Gold: 3 Box Squats EMOM for 5 min. @ 9 RPE. Then, 20 OH Lunges w/ 15/20 and 20 TTB, 18,16, 14, 12, 10, 8,6, 4, 2. 8 Min Cap.

Silver: 5 Box Squats EMOM for 5 min. Then, 20 Lunges and 20 TTB, 18,16, 14, 12, 10, 8,6, 4, 2. 8 Min Cap.

Post-WOD: 5×10 sec L sit

 

1 2 3 108