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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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“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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