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1440 Athletics & Fitness
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Regular schedule this week. July bday wod on Tuesday. Happy bday Nadene, Atsuko, Marilyn, Ashley, a
Monday A)warm up B)wod prep/odd object clean instruction C)partner wod/1 works 1 rests. “Partner Encore” 3x 100 air squats 9 odd object...
Joseph Luna
Jul 17, 20191 min read
Regular schedule this week.
Monday A)warm up B)back squats E3MOM 20-16-12-8-4 C)Tabata push ups 8x :20 on :10off Bootcamp/Monday A)warm up B)wod prep/instruction...
Joseph Luna
Jul 14, 20191 min read
Regular schedule this week. The “don’t eat like an asshole challenge” starts today/Monday 7/8
Monday A)warm up B)wod prep/instruction. C)hero wod “Nate” Amrap 20 2 muscle ups (any) (scale box muscle up or 50m farmer carry ahap) 4...
Joseph Luna
Jul 6, 20192 min read
Holiday week/weekend coming up. Thursday Friday and Saturday 9 and 10am classes only. Closed Sunday.
Monday A)warm up B)2krow benchmark test. C)Tabata :20 on :10off -strict pull ups D)Hand stand work Bootcamp/Monday Same as CF Tuesday...
Joseph Luna
Jul 1, 20191 min read
Regular schedule this week.
Monday A)warm up B)work up to wod weight/instruction. C)”jelly belly” 10-8-6-4-2 deadlifts 275/185 (L2 205/125) 50-40-30-20-10 sit ups...
Joseph Luna
Jun 22, 20191 min read
This Saturday the 22nd will be our in house Fundraiser mock weightlifting comp. check with Coach Lo
Monday. A)warm up B)split squats 5x6 C)burpee intervals for reps -1 min on/Burpees -1 min off/rest recovery. Bootcamp/Monday A)warm up...
Joseph Luna
Jun 17, 20191 min read
Closed Father’s Day.
Monday A)warm up B)1k row for time C)for time 30 DB snatches (alt)50/35 15 burpee box jumps 24/20 20 dB snatches 10 Burpee box jumps 10...
Joseph Luna
Jun 9, 20191 min read
First week of June. Regular schedule. Prep for our intrabox mock weightlifting meet. The Baby Wod ba
Monday A)warm up B)wod/prep/mobility/instruction C)”the Bear complex” 7sets/rounds of 7 reps not for time/but for max load of the...
Joseph Luna
Jun 3, 20191 min read
Memorial Day “Murph” is here. 9am and 10am classes only. Be on the lookout on Instagram or Facebook
Monday/Memorial Day 9am n 10am only. Options are.... “Murph” “1/2 Murph”, “Partner Murph” And a partner wod “Murph meets DT” Tuesday...
Joseph Luna
May 26, 20191 min read
Saturday the 25th is wod testing for “fallout” then a bar b que after. Monday is a holiday schedule/
Monday A)warm up B)instruction/wod prep C)50-40-30-20-10 Wall balls 20/14 kB swings 53/35 Sit ups Bootcamp/Monday Same as CF Tuesday...
Joseph Luna
May 20, 20191 min read
Regular schedule this week. Happy Mother’s Day week y’all!!
Monday A)warm up B)wod prep/mobility/instruction C)”sleepwalk” team of 3, 1 works 2 rest/recover. 7min amrap of...... 150/100 cal row buy...
Joseph Luna
May 12, 20192 min read
Regular schedule this week. This Friday is the last day to buy dodger tickets. Dodger game will be J
Monday A)warm up B)back squats 10-9-8-7-6-5-4-3-2-1 C)800m rum for time Bootcamp/Monday A)warm up B)wod prep C)E2MOM 10 rounds 3 back...
Joseph Luna
May 6, 20191 min read
Saturday the Blue team pays up. Where:Rat beach/Redondo. Time:10am-? Potluck/picnic style.
Monday A)warm up Use warm up as opportunity to instruct/warm up at the same time. 150m run 15 KB Romanian deadlifts. 10 goblet squats...
Joseph Luna
Apr 28, 20192 min read
Battle Ground week. Gym closed the next two Saturdays. This Saturday Apr 27th for Battleground/train
Monday A)warmup B)5x 9 deadlifts 135/95 5 squat cleans 3 thrusters C)over head squats 3x3 Bootcamp/Monday A)warm up B)wod...
Joseph Luna
Apr 22, 20191 min read
Regular schedule except closed Easter Sunday. Note our “Open” bar b que will be at Rat Beach on SAtu
A)warm up B)Monday battle Ground wod 1 prep. “Gridlock” E:90sec, for 8 sets (12min total) Complex -1 snatch -2 OverHead Squats...
Joseph Luna
Apr 13, 20192 min read
Regular schedule this week.
Monday A)warm up B)wod prep/instruction C)14-12-10-8-6-4 Power cleans 115/75 Thrusters Chest to bar pull ups D)cool down Bootcamp/Monday...
Joseph Luna
Apr 8, 20191 min read
Battleground Prep starts this week.
Monday A)warm ups B)battle ground Wod2 7min amrap (teams of 3) -max cal row (one athlete is always rowing) -max reps of 7 dball tosses,...
Joseph Luna
Mar 31, 20192 min read
The Open is Over!!!!
Monday A)Warm up B)wod prep and instruction C)”The Chief” Hero wod Max Rounds + Reps 3min of work, 1 min of rest/recovery. 5x. 3 Power...
Joseph Luna
Mar 25, 20191 min read
Last but Not least 19.5 will be this Friday night. First heat at 430pm. Last heat is when the last p
Monday A)Overhead Squat 14 min to build to a heavy single. B)”pins n needles” amrap 14 5 OH squats 135/95, (95/65) 10 pistols 15...
Joseph Luna
Mar 17, 20191 min read
“19.4” will be Saturday. 9am first heat. Taco man will be here from 10-1pm.
Monday B)backsquats 7-7-7-7-7 C)for reps 2min of -Double Unders -KB Swings 53/35 -Burpees Bootcamp/Monday 5x (20min total) for reps...
Joseph Luna
Mar 11, 20191 min read
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