101410 – Thursday

  • Please join us this Sunday at 9:30am at the Glendale Americana at Brand for a workout led by Coach Jade! It’s part of us being Lululemon’s Rocktober Gym of the Month, and exposing tons of new people to CrossFit.
  • Remember, when you’re there, many of the people you’ll meet will have never heard of CrossFit, so be good ambassadors for our gym and our community! Not everyone (unlike most of you!) is won over right away, so help them have an enjoyable time sweating a lot more than they are probably used to.

Patrick is so cool, even his photos come out hip…

Strategy session before a big PR attempt…

And Coach Tom nails it! New PR Clean & Jerk of 210#! (photos courtesy Bacon & Chuckles Meredith)

Thursday’s WOD’s

Level 1 CrossFit

5 Rounds for time.

400 Meter Run

10x Box Jumps

10x Push Ups

10x Sit Ups

All Levels & Level 2 CrossFit

A1. Front Squat

5-5-4-3-3, find a heavy 3RM for the day

A2. Ring Dips x7, ADAP (as difficult as possible)

B. 21-15-9

800 Meter Run

Box Jumps

Push Ups

Back Extensions

Post times & loads to comments.

  • Please join us this Sunday at 9:30am at the Glendale Americana at Brand for a workout led by Coach Jade! It’s part of us being Lululemon’s Rocktober Gym of the Month, and exposing tons of new people to CrossFit.
  • Remember, when you’re there, many of the people you’ll meet will have never heard of CrossFit, so be good ambassadors for our gym and our community! Not everyone (unlike most of you!) is won over right away, so help them have an enjoyable time sweating a lot more than they are probably used to.

Patrick is so cool, even his photos come out hip…

Strategy session before a big PR attempt…

And Coach Tom nails it! New PR Clean & Jerk of 210#! (photos courtesy Bacon & Chuckles Meredith)

Thursday’s WOD’s

Level 1 CrossFit

5 Rounds for time.

400 Meter Run

10x Box Jumps

10x Push Ups

10x Sit Ups

All Levels & Level 2 CrossFit

A1. Front Squat

5-5-4-3-3, find a heavy 3RM for the day

A2. Ring Dips x7, ADAP (as difficult as possible)

B. 21-15-9

800 Meter Run

Box Jumps

Push Ups

Back Extensions

Post times & loads to comments.

  • Fight Gone Bad 5 Video
  • New CrossFitters everywhere! Please keep our tradition going of being a friendly box and introduce yourself to anyone you don’t know…it’s a pretty different world they’re entering, and many people aren’t used to working out, having people care about how they do and actually wanting them to succeed, and hoping they become a part of our community. So give ’em a hand and help them fit in!

Monday’s WOD’s

Level 1 CrossFit

Skill: Kettlebell Swing

WOD: 20 Minute AMRAP

400 Meter Run

21x KB Swing

12x Knees to Elbow

All Levels CrossFit:

A1. Back Squat

5-5-4-4-4 (going up in weight each set to a heavy 4)

A2. Hand Stand Push Ups/HS Holds

8x after each set of A1 (HS Hold for 20 seconds as substitute)

B. 15 Minute AMRAP

400 Meter Run

21x KB Swing

12x Knees to Elbow

  • Please join us this Sunday at 9:30am at the Glendale Americana at Brand for a workout led by Coach Jade! It’s part of us being Lululemon’s Rocktober Gym of the Month, and exposing tons of new people to CrossFit.
  • Remember, when you’re there, many of the people you’ll meet will have never heard of CrossFit, so be good ambassadors for our gym and our community! Not everyone (unlike most of you!) is won over right away, so help them have an enjoyable time sweating a lot more than they are probably used to.

Patrick is so cool, even his photos come out hip…

Strategy session before a big PR attempt…

And Coach Tom nails it! New PR Clean & Jerk of 210#! (photos courtesy Bacon & Chuckles Meredith)

Thursday’s WOD’s

Level 1 CrossFit

5 Rounds for time.

400 Meter Run

10x Box Jumps

10x Push Ups

10x Sit Ups

All Levels & Level 2 CrossFit

A1. Front Squat

5-5-4-3-3, find a heavy 3RM for the day

A2. Ring Dips x7, ADAP (as difficult as possible)

B. 21-15-9

800 Meter Run

Box Jumps

Push Ups

Back Extensions

Post times & loads to comments.

  • Fight Gone Bad 5 Video
  • New CrossFitters everywhere! Please keep our tradition going of being a friendly box and introduce yourself to anyone you don’t know…it’s a pretty different world they’re entering, and many people aren’t used to working out, having people care about how they do and actually wanting them to succeed, and hoping they become a part of our community. So give ’em a hand and help them fit in!

Monday’s WOD’s

Level 1 CrossFit

Skill: Kettlebell Swing

WOD: 20 Minute AMRAP

400 Meter Run

21x KB Swing

12x Knees to Elbow

All Levels CrossFit:

A1. Back Squat

5-5-4-4-4 (going up in weight each set to a heavy 4)

A2. Hand Stand Push Ups/HS Holds

8x after each set of A1 (HS Hold for 20 seconds as substitute)

B. 15 Minute AMRAP

400 Meter Run

21x KB Swing

12x Knees to Elbow

  • Fight Gone Bad 5 Video
  • New CrossFitters everywhere! Please keep our tradition going of being a friendly box and introduce yourself to anyone you don’t know…it’s a pretty different world they’re entering, and many people aren’t used to working out, having people care about how they do and actually wanting them to succeed, and hoping they become a part of our community. So give ’em a hand and help them fit in!

Monday’s WOD’s

Level 1 CrossFit

Skill: Kettlebell Swing

WOD: 20 Minute AMRAP

400 Meter Run

21x KB Swing

12x Knees to Elbow

All Levels CrossFit:

A1. Back Squat

5-5-4-4-4 (going up in weight each set to a heavy 4)

A2. Hand Stand Push Ups/HS Holds

8x after each set of A1 (HS Hold for 20 seconds as substitute)

B. 15 Minute AMRAP

400 Meter Run

21x KB Swing

12x Knees to Elbow

  • Please join us this Sunday at 9:30am at the Glendale Americana at Brand for a workout led by Coach Jade! It’s part of us being Lululemon’s Rocktober Gym of the Month, and exposing tons of new people to CrossFit.
  • Remember, when you’re there, many of the people you’ll meet will have never heard of CrossFit, so be good ambassadors for our gym and our community! Not everyone (unlike most of you!) is won over right away, so help them have an enjoyable time sweating a lot more than they are probably used to.

Patrick is so cool, even his photos come out hip…

Strategy session before a big PR attempt…

And Coach Tom nails it! New PR Clean & Jerk of 210#! (photos courtesy Bacon & Chuckles Meredith)

Thursday’s WOD’s

Level 1 CrossFit

5 Rounds for time.

400 Meter Run

10x Box Jumps

10x Push Ups

10x Sit Ups

All Levels & Level 2 CrossFit

A1. Front Squat

5-5-4-3-3, find a heavy 3RM for the day

A2. Ring Dips x7, ADAP (as difficult as possible)

B. 21-15-9

800 Meter Run

Box Jumps

Push Ups

Back Extensions

Post times & loads to comments.

  • Fight Gone Bad 5 Video
  • New CrossFitters everywhere! Please keep our tradition going of being a friendly box and introduce yourself to anyone you don’t know…it’s a pretty different world they’re entering, and many people aren’t used to working out, having people care about how they do and actually wanting them to succeed, and hoping they become a part of our community. So give ’em a hand and help them fit in!

Monday’s WOD’s

Level 1 CrossFit

Skill: Kettlebell Swing

WOD: 20 Minute AMRAP

400 Meter Run

21x KB Swing

12x Knees to Elbow

All Levels CrossFit:

A1. Back Squat

5-5-4-4-4 (going up in weight each set to a heavy 4)

A2. Hand Stand Push Ups/HS Holds

8x after each set of A1 (HS Hold for 20 seconds as substitute)

B. 15 Minute AMRAP

400 Meter Run

21x KB Swing

12x Knees to Elbow

  • Fight Gone Bad 5 Video
  • New CrossFitters everywhere! Please keep our tradition going of being a friendly box and introduce yourself to anyone you don’t know…it’s a pretty different world they’re entering, and many people aren’t used to working out, having people care about how they do and actually wanting them to succeed, and hoping they become a part of our community. So give ’em a hand and help them fit in!

Monday’s WOD’s

Level 1 CrossFit

Skill: Kettlebell Swing

WOD: 20 Minute AMRAP

400 Meter Run

21x KB Swing

12x Knees to Elbow

All Levels CrossFit:

A1. Back Squat

5-5-4-4-4 (going up in weight each set to a heavy 4)

A2. Hand Stand Push Ups/HS Holds

8x after each set of A1 (HS Hold for 20 seconds as substitute)

B. 15 Minute AMRAP

400 Meter Run

21x KB Swing

12x Knees to Elbow

  • Awesome day of training! Nuff said.

A little Rage Ball never hurt nobody! (but it did get them ready to workout!)

Big, sweaty classes all day of people getting crazy fit!!!

Welcome new guy Nick to the gang from CF Newport Beach! He breathes the FIRE!!!

Even the 8pm class…how freaking awesome is this?!!! We love working out…won’t you come WOD with us???

Tuesday’s WOD’s

Level 1 CrossFit

Skill: Med Ball Clean

WOD: 8 Rounds for time

12x Sit ups

9x Med Ball Cleans

6x Push Ups

All Levels & Level 2 CrossFit

A. Clean & Jerk

5-5-5-3-3

B. “DT”

5 Rounds for time (155/105#)

12x Deadlift

9x Hang Power Clean

6x Push Jerk

“In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.”

  • Please join us this Sunday at 9:30am at the Glendale Americana at Brand for a workout led by Coach Jade! It’s part of us being Lululemon’s Rocktober Gym of the Month, and exposing tons of new people to CrossFit.
  • Remember, when you’re there, many of the people you’ll meet will have never heard of CrossFit, so be good ambassadors for our gym and our community! Not everyone (unlike most of you!) is won over right away, so help them have an enjoyable time sweating a lot more than they are probably used to.

Patrick is so cool, even his photos come out hip…

Strategy session before a big PR attempt…

And Coach Tom nails it! New PR Clean & Jerk of 210#! (photos courtesy Bacon & Chuckles Meredith)

Thursday’s WOD’s

Level 1 CrossFit

5 Rounds for time.

400 Meter Run

10x Box Jumps

10x Push Ups

10x Sit Ups

All Levels & Level 2 CrossFit

A1. Front Squat

5-5-4-3-3, find a heavy 3RM for the day

A2. Ring Dips x7, ADAP (as difficult as possible)

B. 21-15-9

800 Meter Run

Box Jumps

Push Ups

Back Extensions

Post times & loads to comments.

  • Fight Gone Bad 5 Video
  • New CrossFitters everywhere! Please keep our tradition going of being a friendly box and introduce yourself to anyone you don’t know…it’s a pretty different world they’re entering, and many people aren’t used to working out, having people care about how they do and actually wanting them to succeed, and hoping they become a part of our community. So give ’em a hand and help them fit in!

Monday’s WOD’s

Level 1 CrossFit

Skill: Kettlebell Swing

WOD: 20 Minute AMRAP

400 Meter Run

21x KB Swing

12x Knees to Elbow

All Levels CrossFit:

A1. Back Squat

5-5-4-4-4 (going up in weight each set to a heavy 4)

A2. Hand Stand Push Ups/HS Holds

8x after each set of A1 (HS Hold for 20 seconds as substitute)

B. 15 Minute AMRAP

400 Meter Run

21x KB Swing

12x Knees to Elbow

  • Fight Gone Bad 5 Video
  • New CrossFitters everywhere! Please keep our tradition going of being a friendly box and introduce yourself to anyone you don’t know…it’s a pretty different world they’re entering, and many people aren’t used to working out, having people care about how they do and actually wanting them to succeed, and hoping they become a part of our community. So give ’em a hand and help them fit in!

Monday’s WOD’s

Level 1 CrossFit

Skill: Kettlebell Swing

WOD: 20 Minute AMRAP

400 Meter Run

21x KB Swing

12x Knees to Elbow

All Levels CrossFit:

A1. Back Squat

5-5-4-4-4 (going up in weight each set to a heavy 4)

A2. Hand Stand Push Ups/HS Holds

8x after each set of A1 (HS Hold for 20 seconds as substitute)

B. 15 Minute AMRAP

400 Meter Run

21x KB Swing

12x Knees to Elbow

  • Awesome day of training! Nuff said.

A little Rage Ball never hurt nobody! (but it did get them ready to workout!)

Big, sweaty classes all day of people getting crazy fit!!!

Welcome new guy Nick to the gang from CF Newport Beach! He breathes the FIRE!!!

Even the 8pm class…how freaking awesome is this?!!! We love working out…won’t you come WOD with us???

Tuesday’s WOD’s

Level 1 CrossFit

Skill: Med Ball Clean

WOD: 8 Rounds for time

12x Sit ups

9x Med Ball Cleans

6x Push Ups

All Levels & Level 2 CrossFit

A. Clean & Jerk

5-5-5-3-3

B. “DT”

5 Rounds for time (155/105#)

12x Deadlift

9x Hang Power Clean

6x Push Jerk

“In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.”

It just NEVER STOPS!

Wednesday’s WOD’s

Level 1 CrossFit

Skill: Kipping Pull Ups

WOD: Death by Pull Ups & Burpees

With a running clock, perform 1 pull up and 1 burpee in the first minute, 2 of each in the second minute…if you do not reach round 10, start over at round 1 and go again.

All Levels CrossFit:

A1. Muscle Up Transitions

-Focus on keeping the false grip and the transition from pull into push.

5x Muscle Ups, or 5x Ring Dips

A2. Single Leg Squats x 8 each leg (ADAP)

Perform Ax5

B. Death by Pull Ups.

Post loads and rounds completed to comments.