100819 – Thursday

Great work on ‘narF’, aka, backwards Fran today…I’m pretty sure it’s worse than regular Fran…post your thoughts to comments.

-Going away party for one of our original members, Leah, this Friday at Barney’s Beanery in Burbank. Friday night at 9pm until we close it down. She’s not gone yet, but we already miss her. Needless to say, she’ll always be a huge part of our box, regardless of either of our location.

-Mark your calendars! Fight Gone Bad, Saturday, September 25! We’re doing it on the Sony Lot in Culver City with CrossFit LA, CrossFit Hollywood, CrossFit Paradiso, and Dogtown CrossFit! We’re very, very excited that we’re able to make this work, and even better, it’s for a great cause!
fgb5.org

Leah at the old box, rocking some SLDHP’s…

Tuesday’s WOD’s

Level 1 CrossFit

Skill: Dumbbell Thruster

WOD: “narF” 9-15-21, for time.

Pull Ups

Thrusters

Level 2 CrossFit

Skill: Strict Press & Thruster

3×5 of each, going up in weight.

WOD: “narF” 9-15-21, for time.

Pull Ups

Thrusters (95/65)

All Levels CrossFit

A1. Strict Press 5-5-3-3-3

A2. 40 yard sprint (fast takeoff)

B. “narF” 9-15-21, for time.

Pull Ups

Thrusters (95/65#)

Post loads and times to comments.
Great work on ‘narF’, aka, backwards Fran today…I’m pretty sure it’s worse than regular Fran…post your thoughts to comments.

-Going away party for one of our original members, Leah, this Friday at Barney’s Beanery in Burbank. Friday night at 9pm until we close it down. She’s not gone yet, but we already miss her. Needless to say, she’ll always be a huge part of our box, regardless of either of our location.

-Mark your calendars! Fight Gone Bad, Saturday, September 25! We’re doing it on the Sony Lot in Culver City with CrossFit LA, CrossFit Hollywood, CrossFit Paradiso, and Dogtown CrossFit! We’re very, very excited that we’re able to make this work, and even better, it’s for a great cause!
fgb5.org

Leah at the old box, rocking some SLDHP’s…

Tuesday’s WOD’s

Level 1 CrossFit

Skill: Dumbbell Thruster

WOD: “narF” 9-15-21, for time.

Pull Ups

Thrusters

Level 2 CrossFit

Skill: Strict Press & Thruster

3×5 of each, going up in weight.

WOD: “narF” 9-15-21, for time.

Pull Ups

Thrusters (95/65)

All Levels CrossFit

A1. Strict Press 5-5-3-3-3

A2. 40 yard sprint (fast takeoff)

B. “narF” 9-15-21, for time.

Pull Ups

Thrusters (95/65#)

Post loads and times to comments.
My friend Emmy Vargas came by last night to check out our box. Emmy and I used to both live at the Olympic Training Center in Colorado Springs a few years ago, and now we’re both back here in beautiful SoCal.

If you don’t know who Emmy Vargas is, she is one of only 3 women to compete in all 3 US Olympic Weightlifting Trials (2000, 2004, 2008), and won a silver medal at the 2007 Pan Am Games. Check out this inspirational video of her making the 2007 Pan Am Games Team! Incredible determination (and in case you’re not a fan of kilos, she snatches 235.4#, and clean and jerks 312.4#).


Wednesday’s WOD:

The Filthy 50…aka “Chuck Norris”

I just found out from my friends in Canada that they call this WOD “Chuck Norris”, which I think is pretty awesome. I haven’t heard back if you have to do “Chuck Norris” with the full Canadian Tuxedo or not yet…

50 reps of each (scale to 40, 30, or 20 of each). For time.

Box Jumps (24/20″)

Jumping Pull Ups

KB Swings (35/26#)

Walking Lunges

Knees to Elbow

Push Press (45/33#)

Back Extensions

Wall Ball

Burpees

Double Unders