The end of strongWOD…for now.

Not to worry!  These things naturally run in cycles, and strongWOD’s cycle is winding down.

We have 3 more strongWOD Saturday classes in this cycle.  We will finish out August with our regularly scheduled 10am Saturday class.

Starting on Saturday, September 3, our popular Olympic Drills for Skills class returns with Coach House & Coach Felix.

This is the class where you have a longer format to perfect your Olympic Weightlifting.  This is comprised of 3 lifts:  the clean, the jerk, & the snatch.

Each week we will deconstruct these lifts into smaller components and refine our movement and technique to dial in for maximum efficiency and safety.

This is incredibly important and a great opportunity, as we don’t always have the time in regular class to focus on these complex movements!

Oly class will run for 8 weeks only!  So don’t miss out!

BEACH DAY is coming Sunday, August 28 @ 11am.  The location is Zuma Beach.  Check out our Facebook event page here: https://www.facebook.com/events/1757109834548014/ and make sure you RSVP!

What an awesome way to end the Summer!

…and how shall we kick off the Fall?  An ALL-NEW CLASS: spinWOD!

spinWOD will be every Tuesday & Thursday @ 9:30am.  This class will focus on the cycling craze that is all the rage right now.  This Assault bike class is sure to be an excellent addition to your training and a natural extension of our schedule.

Best part is…first 2 weeks are FREE for ALL members to try out!


Regular Schedule this Weekend:

  • Saturday @ 9am: Shred Sesh
  • Saturday @ 9am: CrossFit Kids
  • Saturday @ 10am: strongWOD
  • Sunday @ 10am: Energizer Long WOD

Friday’s Training:

CrossFit:

A) Strength, Technique, & Development:

BEMCH PRESS 5×5
(slightly heavier than last week)

B) PARTNER WOD – TEAMS OF 2:

ON A COUNTDOWN CLOCK OF 25 MINUTES…

2000 M ROW (shared, 1 person at a time – trading off every 500 M)
+
AMRAP IN TIME REMAINING:
* All movement sets (except for runs) must be shared work – one person working at a time, dividing work in sets of 5 reps.
**Runs must be performed by BOTH partners at same time.

50 BURPEES*
200 M RUN**
50 BOX JUMPS
200 M RUN
50 PULL UPS
200 M RUN
50 SIT UPS
200 M RUN

Fusion:

100 SINGLE JUMPS (or JUMPING JAX or 50 DUBS)
50 WALL BALLS
50 MOUNTAIN CLIMBERS
10 BURPEES PULL UPS (May scale to Burpee + Jumping Pull Up)

80 SINGLE JUMPS (or JJ or 40 DUBS)
40 WALL BALLS
40 MOUNTAIN CLIMBERS
10 BURPEES PULL UPS (May scale to Burpee + Jumping Pull Up)

60 SINGLE JUMPS (or JJ or 30 DUBS)
30 WALL BALLS
30 MOUNTAIN CLIMBERS
10 BURPEES PULL UPS (May scale to Burpee + Jumping Pull Up)

40 SINGLE JUMPS (or JJ or 20 DUBS)
20 WALL BALLS
20 MOUNTAIN CLIMBERS
10 BURPEES PULL UPS (May scale to Burpee + Jumping Pull Up)

20 SINGLE JUMPS (or JJ or 10 DUBS)
10 WALL BALLS
10 MOUNTAIN CLIMBERS
10 BURPEES PULL UPS (May scale to Burpee + Jumping Pull Up)

momWOD:

A. Group Warmup & Mobility:

B. AMRAP 30 MINUTES:

400 M RUN

21 KB SWINGS

12 PULL UPS / RING ROWS
+
1 MIN REST
+

500 M ROW

25 THRUSTERS (May use empty barbell or DB’s – light)

15 PUSH UP / ROLL UPS
+
2 MIN REST