101103 – Wednesday

  • Barbell for Boobs: Friday, 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, 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, Saturday, November 13, 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, 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, Saturday, November 13, 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, Saturday, November 13, 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