Fran (like) Friday! September 23

Great job on Thursday’s challenging workout. Let’s finish this week off right with some heavy deadlifts!!!

Fridays WOD:

All levels:

A.5×3 Deadlift. Up & down. Regrip is ok.

B.3x 400m run
Rest 2 min after each run.

C.Tabata double unders for low score

Level 1 CrossFit

Skill: Deadlift

WOD:
3 rounds for time.
400m run
15 deadlifts
50 jump rope passes
Great job on Thursday’s challenging workout. Let’s finish this week off right with some heavy deadlifts!!!

Fridays WOD:

All levels:

A.5×3 Deadlift. Up & down. Regrip is ok.

B.3x 400m run
Rest 2 min after each run.

C.Tabata double unders for low score

Level 1 CrossFit

Skill: Deadlift

WOD:
3 rounds for time.
400m run
15 deadlifts
50 jump rope passes
-Check out our ‘Events’ page stay involved in our newest Community Events!

  • Halloween Horror Night @Universal Studios
  • Spartan Race in Malibu
  • Fran Friday!

Doing a workout like yesterday’s ‘Nasty Girls’ with muscle ups and hang power cleans as prescribed is pretty challenging by itself…

But when you’ve got a whole Community supporting you, amazing things can be done!

Thursday’s WOD:

Ax3. Rest 3 min after each set

Row 300 meters for max Watts produced. Divide your Watts by your bodyweight for score.

B. For Time: 21-15-9

KB Swing

Toes to Bar

Goblet Lunge

150′ Bear Crawl at the end of each round

Great job on Thursday’s challenging workout. Let’s finish this week off right with some heavy deadlifts!!!

Fridays WOD:

All levels:

A.5×3 Deadlift. Up & down. Regrip is ok.

B.3x 400m run
Rest 2 min after each run.

C.Tabata double unders for low score

Level 1 CrossFit

Skill: Deadlift

WOD:
3 rounds for time.
400m run
15 deadlifts
50 jump rope passes
-Check out our ‘Events’ page stay involved in our newest Community Events!

  • Halloween Horror Night @Universal Studios
  • Spartan Race in Malibu
  • Fran Friday!

Doing a workout like yesterday’s ‘Nasty Girls’ with muscle ups and hang power cleans as prescribed is pretty challenging by itself…

But when you’ve got a whole Community supporting you, amazing things can be done!

Thursday’s WOD:

Ax3. Rest 3 min after each set

Row 300 meters for max Watts produced. Divide your Watts by your bodyweight for score.

B. For Time: 21-15-9

KB Swing

Toes to Bar

Goblet Lunge

150′ Bear Crawl at the end of each round

For some funny reason, our OG CrossFit video just found its second wind on the internets. I guess it was from the awesome programming!

This is for those of you who are still catching the gist of how incredibly talented and diverse our CrossFitters are. They come from many different backgrounds, with many different skills and stories. But we converge to improve our lives, to push ourselves, and become something greater than we are alone. Enjoy!

 

The other big announcement is we are adding MORE classes to our ever growing schedule!

Starting Tuesday, Oct 4, we are adding a T/Th 7am Level 1 CrossFit class, especially designed for new members of our gym and Community to teach the basics of CrossFit. This will round out our 7am weekday schedule with a beginner CrossFit class every day.

Our Level 1 CrossFit class is specially designed for taking people new to CrossFit, teaching the fundamental concepts and movements, and setting them up for long term fitness success. We now have them every morning and night, as well as the weekend. Check out our schedule and find one of over 40 exciting group classes per week. Ever Ready? You Betcha!

Friday’s WOD: 

All Levels,

A. 15-15-15 ‘Fran’, for time

95/65# Thrusters

Pull Ups

B. Skill Work: 3 sets
Hollow  Rock x 20
L-Sit x 20 sec
Bar hang: Max Effort

Level 1 CrossFit: 

Skill: Thruster
WOD: 15-15-15, reps for time.
Thrusters
Pull Ups (band is ok)

B. Review:
Hollow Rock, L-Sit, and Bar hangs