102910 – Friday

  • Barbell for Boobs: Friday, order erectile October 29 @ 7pm. This Fundraiser is for breast cancer month, and all the proceeds go to free mammogram screenings for low income women in SoCal. It’s a $20 donation to do the WOD, which is ‘Grace’. Be there! Please register at the front desk.
  • Halloween Party after! Friday, October 29 after Barbell for Boobs funraiser. Everyone is welcome, even if you can’t make it to the Fundraiser. The party is free for all, BYOB! Please dress in costume!
  • Our next In House Throw Down, our final one for 2010, will be Saturday, November 13.  There will be 2 workouts, and just like FGB5, we’ll have an A, B, and C class division so everyone can participate. Cost is $20, please register at the front desk.
  • Make sure and sign in for every class! 20 burpee penalty… 😉


Dinos: winner of yesterday’s WOD’s Norris Division Championship, and the Hart Trophy (cuz he’s from Canadia).

Friday’s WOD

“The Filthy 50″ (aka Chuck Norris, just call it Chuck Norris).

50 reps of each (scale to 30 or 20) for time.

50 Box Jumps (24/20”)

50 Jumping Pull Ups

50 KB Swings (35/26#)

50 Walking Lunge Steps

50 K2E

50 Push Press (45/33)

50 Back Extensions

50 Wall Balls (20/14)

50 Burpees

50 Double Unders

  • Barbell for Boobs: Friday, order erectile October 29 @ 7pm. This Fundraiser is for breast cancer month, and all the proceeds go to free mammogram screenings for low income women in SoCal. It’s a $20 donation to do the WOD, which is ‘Grace’. Be there! Please register at the front desk.
  • Halloween Party after! Friday, October 29 after Barbell for Boobs funraiser. Everyone is welcome, even if you can’t make it to the Fundraiser. The party is free for all, BYOB! Please dress in costume!
  • Our next In House Throw Down, our final one for 2010, will be Saturday, November 13.  There will be 2 workouts, and just like FGB5, we’ll have an A, B, and C class division so everyone can participate. Cost is $20, please register at the front desk.
  • Make sure and sign in for every class! 20 burpee penalty… 😉


Dinos: winner of yesterday’s WOD’s Norris Division Championship, and the Hart Trophy (cuz he’s from Canadia).

Friday’s WOD

“The Filthy 50″ (aka Chuck Norris, just call it Chuck Norris).

50 reps of each (scale to 30 or 20) for time.

50 Box Jumps (24/20”)

50 Jumping Pull Ups

50 KB Swings (35/26#)

50 Walking Lunge Steps

50 K2E

50 Push Press (45/33)

50 Back Extensions

50 Wall Balls (20/14)

50 Burpees

50 Double Unders

  • Info session for Monday’s Nutritional Challenge is this Sunday at 2pm at our box! Bring your friends! Probably last an hour or so and answer any questions you might have.
  • In House Challenge, visit Saturday, treatment November 13, pill 10am-2pm. The 3 WOD’s will be posted tomorrow!
  • Starting next week, 9:30am class is going 5 days a week!!! Booya.

Barbells for Boob’s Fundraiser was a great success and a ton of fun! Dessire not only set a PR on Grace, but won the Lululemon raffle! A free bra for helping others save their tatas…karma???

Wednesday’s WOD’s

Level 1 CrossFit:

Skill: Medicine Ball Clean

WOD: 15 Minute AMRAP

200 Meter Run

10x Med Ball Clean to Wall Balls (one clean, one wall ball shot at a time)

10x Box Jumps

All Levels CrossFit

A. 3x Power Snatch/3x OHS/3x Behind Neck Push Press or Jerk

3 Power Snatches, then without putting the barbell down, 3 overhead squats, then without putting the barbell down, 3 behind the neck push jerk or push press.

Ax5 sets, going up in weight

B. 15 Minute AMRAP

200 meter run

10x hang power clean (135/85)

10x Push Jerk (135/85)

  • Barbell for Boobs: Friday, order erectile October 29 @ 7pm. This Fundraiser is for breast cancer month, and all the proceeds go to free mammogram screenings for low income women in SoCal. It’s a $20 donation to do the WOD, which is ‘Grace’. Be there! Please register at the front desk.
  • Halloween Party after! Friday, October 29 after Barbell for Boobs funraiser. Everyone is welcome, even if you can’t make it to the Fundraiser. The party is free for all, BYOB! Please dress in costume!
  • Our next In House Throw Down, our final one for 2010, will be Saturday, November 13.  There will be 2 workouts, and just like FGB5, we’ll have an A, B, and C class division so everyone can participate. Cost is $20, please register at the front desk.
  • Make sure and sign in for every class! 20 burpee penalty… 😉


Dinos: winner of yesterday’s WOD’s Norris Division Championship, and the Hart Trophy (cuz he’s from Canadia).

Friday’s WOD

“The Filthy 50″ (aka Chuck Norris, just call it Chuck Norris).

50 reps of each (scale to 30 or 20) for time.

50 Box Jumps (24/20”)

50 Jumping Pull Ups

50 KB Swings (35/26#)

50 Walking Lunge Steps

50 K2E

50 Push Press (45/33)

50 Back Extensions

50 Wall Balls (20/14)

50 Burpees

50 Double Unders

  • Info session for Monday’s Nutritional Challenge is this Sunday at 2pm at our box! Bring your friends! Probably last an hour or so and answer any questions you might have.
  • In House Challenge, visit Saturday, treatment November 13, pill 10am-2pm. The 3 WOD’s will be posted tomorrow!
  • Starting next week, 9:30am class is going 5 days a week!!! Booya.

Barbells for Boob’s Fundraiser was a great success and a ton of fun! Dessire not only set a PR on Grace, but won the Lululemon raffle! A free bra for helping others save their tatas…karma???

Wednesday’s WOD’s

Level 1 CrossFit:

Skill: Medicine Ball Clean

WOD: 15 Minute AMRAP

200 Meter Run

10x Med Ball Clean to Wall Balls (one clean, one wall ball shot at a time)

10x Box Jumps

All Levels CrossFit

A. 3x Power Snatch/3x OHS/3x Behind Neck Push Press or Jerk

3 Power Snatches, then without putting the barbell down, 3 overhead squats, then without putting the barbell down, 3 behind the neck push jerk or push press.

Ax5 sets, going up in weight

B. 15 Minute AMRAP

200 meter run

10x hang power clean (135/85)

10x Push Jerk (135/85)

  • Info session for Monday’s Nutritional Challenge is this Sunday at 2pm at our box! Bring your friends!
  • In House Challenge, ampoule Saturday, abortion November 13, look 10am-2pm. Be there!!!
  • Starting next week, 9:30am class is going 5 days a week!!! Booya.

Reminiscing about some old times last night…here are members # 1 & 2, Greg (aka Brown Bear) & Adel. They’re still working out with us, almost every day!

Coaches Tom & Pnutz…you can barely recognize these guys anymore!

Here’s Pnutz now…just a tad stronger…

Tom, yeah, he’s kind of strong now too!

And Greg…dang…Greg’s lost over 80 pounds since he’s started, and he’s gotten friggin strong & fast too! Over 400# deadlifts, Clean & Jerks over 250#, he did 39 pull ups in a row last week…and now he’s getting certified through USA Weightlifting and is gonna teach a Basic Barbell class for us!

People come here and get in some serious shape!

We see this happening everywhere in our gym! We’ve come a long ways from being the new little box…and so have each and every one of our members….

AND WE’RE NOT DONE YET!!!

Tuesday’s WOD’s

All Levels CrossFit & Level 2 CrossFit

A1. Deadlifts: 5-5-5-5-5

A2. Muscle Up Transitions (the pass through & false grip)

5-5-5-5-5 (perform muscle ups if possible, upscale from there: unbroken, strict muscle ups, no pass through strict muscle ups, etc) Those that can’t do Muscle Ups will do pass through and then dip (with band or feet for assistance)

B1. Strict Pull Ups: AMAP x 3 sets.

B2. Single Leg Squat: 5x each leg, weighted if possible. Heaviest 5 rep. DB, KB, or Barbell (front or overhead squat).

C. 21-15-9

Knees to Elbow

Burpees Pull Ups

Level 1 CrossFit

Skill: Kipping Pull Up

For time. 21-15-9

Knees to Elbow

Burpees

Pull Ups

  • Barbell for Boobs: Friday, order erectile October 29 @ 7pm. This Fundraiser is for breast cancer month, and all the proceeds go to free mammogram screenings for low income women in SoCal. It’s a $20 donation to do the WOD, which is ‘Grace’. Be there! Please register at the front desk.
  • Halloween Party after! Friday, October 29 after Barbell for Boobs funraiser. Everyone is welcome, even if you can’t make it to the Fundraiser. The party is free for all, BYOB! Please dress in costume!
  • Our next In House Throw Down, our final one for 2010, will be Saturday, November 13.  There will be 2 workouts, and just like FGB5, we’ll have an A, B, and C class division so everyone can participate. Cost is $20, please register at the front desk.
  • Make sure and sign in for every class! 20 burpee penalty… 😉


Dinos: winner of yesterday’s WOD’s Norris Division Championship, and the Hart Trophy (cuz he’s from Canadia).

Friday’s WOD

“The Filthy 50″ (aka Chuck Norris, just call it Chuck Norris).

50 reps of each (scale to 30 or 20) for time.

50 Box Jumps (24/20”)

50 Jumping Pull Ups

50 KB Swings (35/26#)

50 Walking Lunge Steps

50 K2E

50 Push Press (45/33)

50 Back Extensions

50 Wall Balls (20/14)

50 Burpees

50 Double Unders

  • Info session for Monday’s Nutritional Challenge is this Sunday at 2pm at our box! Bring your friends! Probably last an hour or so and answer any questions you might have.
  • In House Challenge, visit Saturday, treatment November 13, pill 10am-2pm. The 3 WOD’s will be posted tomorrow!
  • Starting next week, 9:30am class is going 5 days a week!!! Booya.

Barbells for Boob’s Fundraiser was a great success and a ton of fun! Dessire not only set a PR on Grace, but won the Lululemon raffle! A free bra for helping others save their tatas…karma???

Wednesday’s WOD’s

Level 1 CrossFit:

Skill: Medicine Ball Clean

WOD: 15 Minute AMRAP

200 Meter Run

10x Med Ball Clean to Wall Balls (one clean, one wall ball shot at a time)

10x Box Jumps

All Levels CrossFit

A. 3x Power Snatch/3x OHS/3x Behind Neck Push Press or Jerk

3 Power Snatches, then without putting the barbell down, 3 overhead squats, then without putting the barbell down, 3 behind the neck push jerk or push press.

Ax5 sets, going up in weight

B. 15 Minute AMRAP

200 meter run

10x hang power clean (135/85)

10x Push Jerk (135/85)

  • Info session for Monday’s Nutritional Challenge is this Sunday at 2pm at our box! Bring your friends!
  • In House Challenge, ampoule Saturday, abortion November 13, look 10am-2pm. Be there!!!
  • Starting next week, 9:30am class is going 5 days a week!!! Booya.

Reminiscing about some old times last night…here are members # 1 & 2, Greg (aka Brown Bear) & Adel. They’re still working out with us, almost every day!

Coaches Tom & Pnutz…you can barely recognize these guys anymore!

Here’s Pnutz now…just a tad stronger…

Tom, yeah, he’s kind of strong now too!

And Greg…dang…Greg’s lost over 80 pounds since he’s started, and he’s gotten friggin strong & fast too! Over 400# deadlifts, Clean & Jerks over 250#, he did 39 pull ups in a row last week…and now he’s getting certified through USA Weightlifting and is gonna teach a Basic Barbell class for us!

People come here and get in some serious shape!

We see this happening everywhere in our gym! We’ve come a long ways from being the new little box…and so have each and every one of our members….

AND WE’RE NOT DONE YET!!!

Tuesday’s WOD’s

All Levels CrossFit & Level 2 CrossFit

A1. Deadlifts: 5-5-5-5-5

A2. Muscle Up Transitions (the pass through & false grip)

5-5-5-5-5 (perform muscle ups if possible, upscale from there: unbroken, strict muscle ups, no pass through strict muscle ups, etc) Those that can’t do Muscle Ups will do pass through and then dip (with band or feet for assistance)

B1. Strict Pull Ups: AMAP x 3 sets.

B2. Single Leg Squat: 5x each leg, weighted if possible. Heaviest 5 rep. DB, KB, or Barbell (front or overhead squat).

C. 21-15-9

Knees to Elbow

Burpees Pull Ups

Level 1 CrossFit

Skill: Kipping Pull Up

For time. 21-15-9

Knees to Elbow

Burpees

Pull Ups
November is here…it’s getting close to the end of the year. Not to worry, page we’ve got tons of stuff happening to keep you focused on your new fitness goals and accountable to your improved health! We never slow down…we are Ever Ready!

“In House Challenge” Saturday, sale November 13, more about 10am – 2pm.

Our Final Throw Down for 2010. Nutritional Challenge BBQ to follow!

-Come put your training to the test. This exciting and challenging day of WOD’s is unlike anything you’ve done.

-Everyone can do these 3 workouts. We will have A class, B class, and C class divisions, just like at Fight Gone Bad, so you will be able to have challenging workouts, appropriate for your current fitness level. (Remember, CrossFit is also called the “Sport of Fitness!) Put yourself to the test!!!

-Everyone should take part. Yes, that means you. Yes, even if you’re new. There are no regular classes that Saturday…be ready to Throw Down!

-It’s important to have goal dates during your CrossFit training to help make you accountable and striving for improvement.

-There will be a BBQ to follow for everyone.

-The cost is $20, please register at the Front Desk! Deadline to register is Wednesday, November 10.

2. Final Nutritional Challenge of 2010.

-We’ve teamed up with PaleoBlocks to offer this targeted 5 week Nutritional Challenge. It will go from Monday, Nov 8 through our Holiday party on Friday, Dec 17.

-Free Info Session for all: Sunday November 7 · 3:00pm – 5:00pm at our gym.

-This awesome Nutritional Challenge will include before and after photos and weigh ins, goal setting, review of food logs, bbq and cooking instructional, and the coolest part, a trip to the grocery store to help everyone make better food choices!

-BBQ for all Nutritional Challengers on Saturday, Nov 13, following the In House Challenge @ 2pm.

-Sign up at the front desk. Cost is $30. Top 2 men and women winners will get a portion of the pot!

3. New Classes! Tuesday/Thursday at 9:30am

We just keep on growing! Our popular 9:30am class is now expanded to 5 days a week! Monday through Friday at 9:30am. Stay tuned for more new classes to come!!!
See you all at the box soon!

  • Barbell for Boobs: Friday, order erectile October 29 @ 7pm. This Fundraiser is for breast cancer month, and all the proceeds go to free mammogram screenings for low income women in SoCal. It’s a $20 donation to do the WOD, which is ‘Grace’. Be there! Please register at the front desk.
  • Halloween Party after! Friday, October 29 after Barbell for Boobs funraiser. Everyone is welcome, even if you can’t make it to the Fundraiser. The party is free for all, BYOB! Please dress in costume!
  • Our next In House Throw Down, our final one for 2010, will be Saturday, November 13.  There will be 2 workouts, and just like FGB5, we’ll have an A, B, and C class division so everyone can participate. Cost is $20, please register at the front desk.
  • Make sure and sign in for every class! 20 burpee penalty… 😉


Dinos: winner of yesterday’s WOD’s Norris Division Championship, and the Hart Trophy (cuz he’s from Canadia).

Friday’s WOD

“The Filthy 50″ (aka Chuck Norris, just call it Chuck Norris).

50 reps of each (scale to 30 or 20) for time.

50 Box Jumps (24/20”)

50 Jumping Pull Ups

50 KB Swings (35/26#)

50 Walking Lunge Steps

50 K2E

50 Push Press (45/33)

50 Back Extensions

50 Wall Balls (20/14)

50 Burpees

50 Double Unders

  • Info session for Monday’s Nutritional Challenge is this Sunday at 2pm at our box! Bring your friends! Probably last an hour or so and answer any questions you might have.
  • In House Challenge, visit Saturday, treatment November 13, pill 10am-2pm. The 3 WOD’s will be posted tomorrow!
  • Starting next week, 9:30am class is going 5 days a week!!! Booya.

Barbells for Boob’s Fundraiser was a great success and a ton of fun! Dessire not only set a PR on Grace, but won the Lululemon raffle! A free bra for helping others save their tatas…karma???

Wednesday’s WOD’s

Level 1 CrossFit:

Skill: Medicine Ball Clean

WOD: 15 Minute AMRAP

200 Meter Run

10x Med Ball Clean to Wall Balls (one clean, one wall ball shot at a time)

10x Box Jumps

All Levels CrossFit

A. 3x Power Snatch/3x OHS/3x Behind Neck Push Press or Jerk

3 Power Snatches, then without putting the barbell down, 3 overhead squats, then without putting the barbell down, 3 behind the neck push jerk or push press.

Ax5 sets, going up in weight

B. 15 Minute AMRAP

200 meter run

10x hang power clean (135/85)

10x Push Jerk (135/85)

  • Info session for Monday’s Nutritional Challenge is this Sunday at 2pm at our box! Bring your friends!
  • In House Challenge, ampoule Saturday, abortion November 13, look 10am-2pm. Be there!!!
  • Starting next week, 9:30am class is going 5 days a week!!! Booya.

Reminiscing about some old times last night…here are members # 1 & 2, Greg (aka Brown Bear) & Adel. They’re still working out with us, almost every day!

Coaches Tom & Pnutz…you can barely recognize these guys anymore!

Here’s Pnutz now…just a tad stronger…

Tom, yeah, he’s kind of strong now too!

And Greg…dang…Greg’s lost over 80 pounds since he’s started, and he’s gotten friggin strong & fast too! Over 400# deadlifts, Clean & Jerks over 250#, he did 39 pull ups in a row last week…and now he’s getting certified through USA Weightlifting and is gonna teach a Basic Barbell class for us!

People come here and get in some serious shape!

We see this happening everywhere in our gym! We’ve come a long ways from being the new little box…and so have each and every one of our members….

AND WE’RE NOT DONE YET!!!

Tuesday’s WOD’s

All Levels CrossFit & Level 2 CrossFit

A1. Deadlifts: 5-5-5-5-5

A2. Muscle Up Transitions (the pass through & false grip)

5-5-5-5-5 (perform muscle ups if possible, upscale from there: unbroken, strict muscle ups, no pass through strict muscle ups, etc) Those that can’t do Muscle Ups will do pass through and then dip (with band or feet for assistance)

B1. Strict Pull Ups: AMAP x 3 sets.

B2. Single Leg Squat: 5x each leg, weighted if possible. Heaviest 5 rep. DB, KB, or Barbell (front or overhead squat).

C. 21-15-9

Knees to Elbow

Burpees Pull Ups

Level 1 CrossFit

Skill: Kipping Pull Up

For time. 21-15-9

Knees to Elbow

Burpees

Pull Ups
November is here…it’s getting close to the end of the year. Not to worry, page we’ve got tons of stuff happening to keep you focused on your new fitness goals and accountable to your improved health! We never slow down…we are Ever Ready!

“In House Challenge” Saturday, sale November 13, more about 10am – 2pm.

Our Final Throw Down for 2010. Nutritional Challenge BBQ to follow!

-Come put your training to the test. This exciting and challenging day of WOD’s is unlike anything you’ve done.

-Everyone can do these 3 workouts. We will have A class, B class, and C class divisions, just like at Fight Gone Bad, so you will be able to have challenging workouts, appropriate for your current fitness level. (Remember, CrossFit is also called the “Sport of Fitness!) Put yourself to the test!!!

-Everyone should take part. Yes, that means you. Yes, even if you’re new. There are no regular classes that Saturday…be ready to Throw Down!

-It’s important to have goal dates during your CrossFit training to help make you accountable and striving for improvement.

-There will be a BBQ to follow for everyone.

-The cost is $20, please register at the Front Desk! Deadline to register is Wednesday, November 10.

2. Final Nutritional Challenge of 2010.

-We’ve teamed up with PaleoBlocks to offer this targeted 5 week Nutritional Challenge. It will go from Monday, Nov 8 through our Holiday party on Friday, Dec 17.

-Free Info Session for all: Sunday November 7 · 3:00pm – 5:00pm at our gym.

-This awesome Nutritional Challenge will include before and after photos and weigh ins, goal setting, review of food logs, bbq and cooking instructional, and the coolest part, a trip to the grocery store to help everyone make better food choices!

-BBQ for all Nutritional Challengers on Saturday, Nov 13, following the In House Challenge @ 2pm.

-Sign up at the front desk. Cost is $30. Top 2 men and women winners will get a portion of the pot!

3. New Classes! Tuesday/Thursday at 9:30am

We just keep on growing! Our popular 9:30am class is now expanded to 5 days a week! Monday through Friday at 9:30am. Stay tuned for more new classes to come!!!
See you all at the box soon!

  • Halloween Party Tonight! 7pm! Be there! Barbells for Boobs Fundraiser! Exclamation Point!

Great job on the new Squat PR, what is ed Alexis!

Thursday’s WOD

All Classes

-Mobility Warm Up

-Agility: Cones & Hurdles

Then, buy information pills 5 Rounds, for time.

400 Meter Run

20x Wall Ball (20/14#)

20x KB Swings (53/35#)

Scale weight first, then reps, then rounds.