102010 – Wednesday

  • Barbells for Boobs fundraiser WOD this Friday night at 7pm with Halloween party! BYOB! Be there!!! The WOD is Grace, 30 C&J for time
  • This Saturday, Coach Tyler, Scott Miller, Michael Nassif, and Coach Tim will be competing at the Nomad Weightlifting Championships at CSU Long Beach. Scott lifts at 10am, and Michael, Tyler, and Tim will lift in the 2pm session. It is going to be a great time…lots of awesome lifters doing their heaviest Snatch and Clean & Jerks. Come on out and support if you can, stay for some or all.

Location: California State University, Long Beach Strength & Conditioning Complex – PE Building

1250 Bellflower Blvd.
Long Beach, CA 90840

  • Last In House Challenge of 2010, Saturday, November 13 @ 11am. Be there! Sign up at the front desk!!!

Great job, Kenyatta!

Our Office coordinator is stronger than your office coordinator!

Tuesday’s WOD’s

Level 1 CrossFit
Skill: Push Press
WOD: For time
400 meter run, then
21x Burpees
21x Push Press
21x Sit Ups
21x Push Press
21x Squats
21x Push Press
400 Meter Run

All Levels CrossFit
Complete Ax4
A1. 1-3-5
Press-Push Press-Push Jerk, going up in weight
A2. 400/200/100/50 meter Sprints (one after each set)
B. For Time
400 Meter Run
21x Burpees
21x Knees to Elbow
21x Burpees
21x Double Unders
21x Burpees
400 Meter Run

  • Barbells for Boobs fundraiser WOD this Friday night at 7pm with Halloween party! BYOB! Be there!!! The WOD is Grace, 30 C&J for time
  • This Saturday, Coach Tyler, Scott Miller, Michael Nassif, and Coach Tim will be competing at the Nomad Weightlifting Championships at CSU Long Beach. Scott lifts at 10am, and Michael, Tyler, and Tim will lift in the 2pm session. It is going to be a great time…lots of awesome lifters doing their heaviest Snatch and Clean & Jerks. Come on out and support if you can, stay for some or all.

Location: California State University, Long Beach Strength & Conditioning Complex – PE Building

1250 Bellflower Blvd.
Long Beach, CA 90840

  • Last In House Challenge of 2010, Saturday, November 13 @ 11am. Be there! Sign up at the front desk!!!

Great job, Kenyatta!

Our Office coordinator is stronger than your office coordinator!

Tuesday’s WOD’s

Level 1 CrossFit
Skill: Push Press
WOD: For time
400 meter run, then
21x Burpees
21x Push Press
21x Sit Ups
21x Push Press
21x Squats
21x Push Press
400 Meter Run

All Levels CrossFit
Complete Ax4
A1. 1-3-5
Press-Push Press-Push Jerk, going up in weight
A2. 400/200/100/50 meter Sprints (one after each set)
B. For Time
400 Meter Run
21x Burpees
21x Knees to Elbow
21x Burpees
21x Double Unders
21x Burpees
400 Meter Run

Say hello to our new Gym ‘Office Coordinator’ Chase!!! Chase (Left) & C-Thack keep our gym running smoothly!

To help keep our gym running on all cylinders, Chase is going to be helping us in the double roll of Bad Ass Voltage Vixen who crushes pull ups & 10K rows, and keeps us all organized. Expect to see her Monday through Wednesday nights from 5-8pm.

  • Please remember: Everyone must sign in at the front desk, for every class! This will help us keep better track of how often people are coming and provide additional accountability. If you don’t sign in, it is a 20 Burpee Penalty! So…sign in.
  • Barbell for Boobs Fundraiser WOD on Friday, October 29 @ 7pm. $20 donation to participate. Halloween party to follow the workout (Amazing ‘Grace’). Everyone’s invited to both, please sign up at the front desk (with Chase!).
  • Our final In House Challenge of the year is Saturday, November 13 @ 10am. Everyone is invited…and these are a TON of FUN! $20 to participate, please register at the front desk (yes, with Chase).

Hooray for Single Arm Thrusters!!!

Kirby Rocks! We love our Vixens!!!

Vicky Rocks Too!!!

Dizzle Rocks!

And the DJ Rocks!

As a matter of fact, our entire gym ROCKS!!! Must be Rocktober…

Tuesday’s WOD’s

Level 1 CrossFit

Skill: KB Swing

WOD: 20 Minute AMRAP

5x Box Jump

7x KB Swing

9x Squats

All Levels CrossFit

A1. Back Squat

5-5-3-3-3

A2. Rope Climbs (ADAP, work on ascending and descending foot grips)

B. 20 minute AMRAP

5x Single Arm Thruster Right

5x Single Arm Thruster Left

7x Box Jump

9x Sit Ups

11x KB Swing (with the same # your did for Thruster)