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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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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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