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1440 Athletics & Fitness
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Christmas party this Saturday The 14th. 630pm. Blue team bring your contributions toward the taco ma
Monday A)warm up B)E2MOM 5 Complex from the rack 1 push press 2 push jerks C)21-5-9-6-3 Push jerks 135/95 Burpees over bar...
Joseph Luna
Dec 7, 20191 min read
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Regular schedule this week
Monday A)warm up B)deadlifts E4MOM 6-6-6 C)amrap 10 Burpees -5 toes to bar EMOM Bootcamp/Monday A)warm up B)amrap15 Burpees -5 toes to...
Joseph Luna
Dec 2, 20191 min read
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Holiday week. Wednesday night no 730pm class. Thursday 7am strength class, 830am bootcamp/crossfit,
Monday A)warm up B)instruction and 10 min to work to a heavy “Macho Man” complex. -3 power cleans (tng) -3 front squats -3 push jerks...
Joseph Luna
Nov 23, 20192 min read
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Regular schedule this week.
Monday A)warm up B)deadlifts E4MOM 3x5-10 C)5x E2MOM -50m farmer carry (ahap) -amrap burpees Bootcamp/Monday Same as CF Tuesday A)warm up...
Joseph Luna
Nov 19, 20191 min read
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Veteran’s day Monday wear your red white and blue. Holiday schedule.
Veteran’s day/Monday 5am-7am strength first class/open gym 715am bootcamp With Marivic Wod TBD 830am CrossFit/bootcamp Partner or team of...
Joseph Luna
Nov 10, 20191 min read
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The week of “20.5”, event will be Friday evening from 430 til we’re done. Saturday “fallout” at the
Monday A)warm up B)tempo deadlifts E3MOM 5x5 C)5x 10 KB swings 61/44 10 burpee bar taps. Tuesday A)warm up B)row 10rounds for cals :30sec...
Joseph Luna
Nov 5, 20191 min read
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“20.4” will be this coming saturday. Regular schedule during the week. Saturday first heat will be a
Monday A)warm up B)push press E2MOM 5-5-5-5-5 C)amrap 14 150m run 15 sit ups 10 DB Shoulder to over head 50/35 (5/each side) Bootcamp...
Joseph Luna
Oct 27, 20191 min read
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Regular schedule this week. Except Friday. Friday we host “20.3”/our Halloween party. First heat at
Monday A)warm up B)deadlifts E4MOM 5-10@70% 5-10@65% 5-10@60% C)3x 300m run 15 pull ups D)cool down/Thriller Tuesday A)warm up B)50...
Joseph Luna
Oct 21, 20191 min read
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Monday holiday schedule. The event “20.2” Oktoberfest theme will be this Saturday first heat at 9am
Monday/Columbus/Indigenous Peoples day 5am-630am open gym 9am Crossfit 10am Crossfit A)warm up B)wod 1 (fallout prep) Amrap 4 cal row...
Joseph Luna
Oct 12, 20192 min read
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Friday regular schedule except for the evening. 20.1 will start at 430 pm. Sign up for heats as soon
Monday A)warm up B)deadlift E4MOM 3x5-10 Reps 5-10@70 plus% 5-10@65 plus% 5-10@60 plus% C)800m run for time. Tuesday A)warm up B)”Annie”...
Joseph Luna
Oct 6, 20191 min read
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Regular schedule this week.
Monday A)warm up B)deadlifts E4MOM 65-85% Maintain or increase weight. TNG 5-4–3-3-3 C)team of 2, 1 works 1 rests. Adhere to special...
Joseph Luna
Sep 29, 20192 min read
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Regular schedule this week. Tuesday the coaches will be getting together to draft our teams for “the
Monday A)warm up B)deadlift E4MOM 3x5-10 -5-10@ 70plus% -5-10@ 65plus% -5-10@ 60plus% B)for time. 15,14,13,12,11,10 -Burpees -strict...
Joseph Luna
Sep 22, 20191 min read
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Regular schedule this week. Sign up for the “muscle up seminar”. Limited spots available. Muscle up
Monday A)warm up B)”fallout 2019 complex” E2MOM 5 1 clean (any) 1 Hang clean (any) 1 front squat (Work to a heavy) C)September Bday...
Joseph Luna
Sep 11, 20192 min read
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Regular schedule this week.
Monday A)warm up B)deadlift E4MOM 5-10reps at 70% 5-10reps at 65% 5-10reps at 60% (If you can do 10, add 10% more, If on the lower end,...
Joseph Luna
Sep 8, 20191 min read
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Monday/Labour Day holiday schedule. 9am and 10am classes only. 9am kids Crossfit class with Coach Ch
Labour Day/Monday 9am and 10am classes only A)warm up with Hero wod/“Wod for warriors” 9min amrap 100m run 11 sit ups 11 squats 100m run...
Joseph Luna
Aug 29, 20191 min read
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Strength cycle continues. Getting Open ready. Regular schedule this week. But Holiday schedule (9am
Monday A)warm up B)deadlift 6@70% 6@65% 6@60% C)Bent Over Row 8@70% 8@65% 8@60% D)open wod/“12.1” 7 min amrap -Burpees (Must just to tap...
Joseph Luna
Aug 26, 20191 min read
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Regular schedule this week. SGV throwdown Sunday the 25th at West Covina CrossFit. Come support your
Monday A)warm up B)3sec pause Front Squats 5x2 E2MOM C)Single Leg Romanian Deadlifts 3x5 e/leg E2MOM D)amrap 9 35 double unders (50...
Joseph Luna
Aug 18, 20191 min read
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Regular schedule this week. Requisite strength focus. Bootcamp will do same as CF this week.
A)warm up B)deadlift Stop n go, not Touch n go. Amrap(s) 6 rep minimums No dropping til last rep. 3xmax sets at: 70% 65% 60% C)bent over...
Joseph Luna
Aug 11, 20191 min read
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Saturday the 10th is our beach wod. Meet at 9am. Wod starts at 10am. Cabrillo Beach.
Monday A)warm up B)11 min to work up to a heavy power snatch. C)2x for time. 13min cap 30/20 cal row or bike. 13 snatches (any) 115/75 50...
Joseph Luna
Aug 3, 20192 min read
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Regular schedule this week
Monday A)warm up B)wod prep/instruction C)E3MOM 5x 10 back squats pick a weight and stay there Men -225, 185, 135, 95 Ladies-175, 125,...
Joseph Luna
Jul 29, 20191 min read
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