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1440 Athletics & Fitness
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Middle of July is here
Bootcamp/Monday
Joseph Luna
Jul 20, 20201 min read
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Mid July. Max will be back by Thursday.
Monday a)warm up b)wod prep/instruction c)E2MOM 10x 5 back squats 150m run
Joseph Luna
Jul 13, 20201 min read
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July is here
Monday A)warm up B)500m row for time C)hero wod “Ronnie Henderson” 20 deadlifts 225/135 500m row 10 deadlifts 275/185 500m row 5...
Joseph Luna
Jul 6, 20201 min read
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Independence week. Look on Zen planner for the holiday schedule. Closed Saturday and Sunday.
Monday A)warm up out side B)wod prep/instruction C)EMOM 7rounds min 1 -3deadlifts, burpees rest of minute. RX is to find a heavy weight...
Joseph Luna
Jun 29, 20201 min read
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Father’s Day week. Note that Bootcamp and Oly lifting are bumped up to 8 athletes per class.
Monday A)warm up B)wod prep/instruction C)15min to get as heavy as possible (responsibly). treat as an amrap but increase 5-10lbs every...
Joseph Luna
Jun 22, 20202 min read
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Back from lockdown
Monday A)warm up B)wod prep/instruction C)5x for reps :30sec og back squats 135/95 :30sec of pull ups :30sec of burpees. bootcamp/Monday...
Joseph Luna
Jun 15, 20201 min read
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St. Patrick’s day week is here. Regular schedule til further noticed. crossfit kids could happen.
Monday A)warm up b)complex E3MOM 5x work to a heavy. -1 power clean -1 hang squat clean -1 jerk C)in honor of Covid 19 ”Fran” 21-15-9...
Joseph Luna
Mar 16, 20202 min read
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Happy international women’s day!!!
Monday a)warm up b)wod prep/instruction c)Curtis P 100 Curtis ps for time. tuesday a)warm up b)wod prep/instruction “helen’ish” 5x 300m...
Joseph Luna
Mar 9, 20201 min read
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New month. Regular schedule this week
Monday A)warm up B)deadlifts E3MOM 5x65% 5x75% max Reps@85% C)for time (20 min cap) 50-40-30 Of sit ups -15 pull ups -30 double unders...
Joseph Luna
Feb 29, 20202 min read
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Holiday Schedule Monday
Monday Holiday Schedule 4am strength 1st/open gym til 630am, 8am CrossFit, 930am CrossFit, 3pm strength 1st/open til Coach Leaves 8pm...
Joseph Luna
Feb 15, 20202 min read
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Regular schedule this week.
Monday A)warm up B)thrusters. (Must be unbroken for RX) E3MOM -20 @95/65 -16 @115/70 -12 @135/85 -8 @155/100 -4 @175/115 C)Tabata push...
Joseph Luna
Feb 10, 20201 min read
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Untitled
Monday A)warm up B)wod prep instruction C)”Mamba & The Diesel” team of 2 (3 for noobies or as advised by coach) 34min cap 800m row then...
Joseph Luna
Feb 3, 20202 min read
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February a mostly normal month. Regular schedule this week. We’ll call this week “Kobe Week”.
Monday A)warm up B)wod prep instruction C)”Mamba & The Diesel” team of 2 (3 for noobies or as advised by coach) 34min cap 800m row then...
Joseph Luna
Feb 1, 20202 min read
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Regular schedule this week.
Monday A)warm up B)wod prep/instruction. C)5x E4MOM Min 1 7 deadlifts Min 2 rest Min 3 max double unders Min 4 rest D)cash out 1 min. Max...
Joseph Luna
Jan 28, 20201 min read
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Holiday schedule on Monday. Happy MLK bday and happy Chinese New Year. Year of the gym rat.
Monday/Martin Luther King Jr’s Bday 4am-7am strength first/open gym 830am Crossfit/Bootcamp A)warm up B)”Martin Luther King Jr” 2x 800m...
Joseph Luna
Jan 18, 20202 min read
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Regular schedule this week.
Monday A)warm up B)back squats For load 10-9-8-7-6-5-4-3-2-1 C)3x 300m run 20 pull ups Bootcamp/Monday A)warm up B)wod prep/instruction...
Joseph Luna
Jan 13, 20201 min read
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Regular schedule this week. Saturday 8am & 11am and Sunday 9am there will be athlete/judge brief
Monday A)warm up B)EMOM 21 Min 1 -5 bench press (climbing) 2&3 150m run then 16 total windshield wipers with locked out KBs or DBs from...
Joseph Luna
Jan 4, 20202 min read
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New Years week. “Don’t eat like an asshole” nutrition challenge starts Thursday Jan. 2nd. Nutritio
Monday A)warm up B)deadlifts E4MOM 6-6-6 C)100 kB swings for time 70/53 Bootcamp/Monday Same as CrossFit. Tuesday 5am bootcamp/strength...
Joseph Luna
Dec 29, 20191 min read
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Holiday week. Tuesday/Christmas Eve 5am, 830am and 10am only. Closed Wednesday/Christmas day
Monday A)warm up B)KB front racked split squats/Each leg E3MOM 5-5-5-5-5 C)for time /15 Min cap 100 alt dB snatches 50/35 100 sit ups (7...
Joseph Luna
Dec 22, 20192 min read
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Regular schedule this week.
Monday A)warm up B)deadlift E4MOM 6-6-6 C)4x for reps Tabata :30, :30 -burpees -box jumps 24/20 -cal row Bootcamp/Monday A)warm up B)for...
Joseph Luna
Dec 17, 20191 min read
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