110121 – Friday

  • Going away WOD this Saturday at 10am for WTF Brian. He’s moving back to his home town in Florida with his wife & baby girl Emma (and new one on the way!). We’ll miss ya buddy…come out & say goodbye the proper way: with your sweat!
  • PS, the WOD is Nasty Girls!!!
  • PPS, Barbell Class after that at 11am.
  • Also, this Saturday Scott Miller, Michael Nassif, & Aileen Wu are lifting at the Oly Weightlifting Meet at CrossFit Monrovia! Come support them and tell ’em good luck!

Just another day of getting in crazy good shape, and everyone getting healthier! Good times.

Wednesday’s WOD’s

Level  1 CrossFit

Skill: Squat & Jump Rope

WOD: 20 Minute AMRAP

5x Burpees

10x Sit Ups

15x  Squats

30x Jump Rope Passes

All Levels CrossFit

Ax5

A1. 3x Hang Power Snatch + 5 Overhead Squat

A2. Strict Pull Ups to failure (5 minimum, sub 1 negative for each pull up under 5)

B. 3x through, for lowest round total score

30 seconds on, 30 seconds off, rotate to the next station

-OHS : 95/65#

-Burpees

-Double Unders

Post low score to comments

  • Going away WOD this Saturday at 10am for WTF Brian. He’s moving back to his home town in Florida with his wife & baby girl Emma (and new one on the way!). We’ll miss ya buddy…come out & say goodbye the proper way: with your sweat!
  • PS, the WOD is Nasty Girls!!!
  • PPS, Barbell Class after that at 11am.
  • Also, this Saturday Scott Miller, Michael Nassif, & Aileen Wu are lifting at the Oly Weightlifting Meet at CrossFit Monrovia! Come support them and tell ’em good luck!

Just another day of getting in crazy good shape, and everyone getting healthier! Good times.

Wednesday’s WOD’s

Level  1 CrossFit

Skill: Squat & Jump Rope

WOD: 20 Minute AMRAP

5x Burpees

10x Sit Ups

15x  Squats

30x Jump Rope Passes

All Levels CrossFit

Ax5

A1. 3x Hang Power Snatch + 5 Overhead Squat

A2. Strict Pull Ups to failure (5 minimum, sub 1 negative for each pull up under 5)

B. 3x through, for lowest round total score

30 seconds on, 30 seconds off, rotate to the next station

-OHS : 95/65#

-Burpees

-Double Unders

Post low score to comments

  • Michael, Oly Scott, & Aileen are lifting this Saturday at CrossFit Monrovia. Ladies up at 10am, Gents up at 11am. If you’ve never been to a meet, it would be great to check out.
  • Next Saturday at 12pm, Coach Tyler & Coach Tim are lifting at the American Record Breakers at the LA Fitness Expo. On Sunday at 12, Emmy & Lindsey are lifting. This is going to be an exciting meet because the LA Fitness Expo is a huge event, with everything from the latest globo gym contraptions to a national level weightlifting competition. Pretty cool. Come check it out & support the crew if you’re free! Discounted entry fliers are at the front desk.
  • Going away WOD on Saturday at 10am for WTF Brian. Better not oversleep, Brian!

After getting really, really good at CrossFit, WTF Brian decides to try single arm thrusters…

Thursday’s WOD’s

All Levels CrossFit

A. 1 Mile Run for time (and fun?)

B. 2 Minutes, Max Rope Climbs (sub rope floor plank pulls)

C. 400 Meter Farmer’s Walk (53/35#)

Level 1 CrossFit

-1 Mile Run for time

Skill: Sumo Deadlift High Pull

WOD: 10 Minute AMRAP

5x Pull Ups

7x KB SDLHP

9x KB Lunge Steps