Holiday schedule. 9am bootcamp 10am crossfit.

Monday Snatch grip deadlift 5x3 "Christine" 500m row/run 12 deadlifts (body weight) 21 box jumps 24/20 Tuesday Split Jerks 5x3 B) 21-15-9...

Monday Hang power Snatch (Work up to a heavy) B)4 rounds 25 push presses 95/65 30 cal Row 100 double unders (300 singles) Tuesday Turkish...

Monday Thrusters Work up to a heavy double B) 17.5 (open wod) 10 rounds of 9 thrusters 95/65 35 double unders Tuesday Deadlift 7x7...

Monday Work up to a heavy barbell clean complex of: 1st pull 2 hang power cleans 1 shoulder to over head. B)3 rounds 1000m run (deadend...

Monday Deadlift Find one rep max "Diane" 21-15-9 Deadlift 225/185 Hand stand push up Tuesday Front squat 5x5 Sled 5x2 12 min amrap...

Monday Snatch balance work up to a heavy. B)"Nancy" 5 rounds for time. 400m run 15 overhead squats 95/65 Tuesday Deadlift 5x3 B)amrap 15...

Monday. Hero wod "the Dallas 5" (5 min of work 1 min of rest til done, score is total reps) 5 stations. 5 min of burpees 1 min rest 5 min...

Monday 3 stations (holds :30sec of work :30sec of rest/transition time). -L Hang -2 KBs locked out OH -goblet squat hold. B)partnered...

Wednesday Hang power cleans. 5x3 (TNG) B)12 min amrap 9 deadlifts 145/110 6 burpee over bar 9 hang power cleans Thursday Over head squats...

Monday Back rack lunges 5x25" Ring dips 5x3 weighted where possible. B)4 rounds (20min hard cap) 25 wall balls 20/14 30 pull ups 35 sit...

Monday. Back squats 5x3 B)4 RFT 30 inclined push ups (hands on a box or bench, feet on ground) 20 front squats 115/75 20 push press 30...

Monday Front squats 5x4 B)21-15-9 of Hang squat cleans 135/95 Hand stand push ups Tuesday Clean & Jerk 5-5-3-3-3-1-1-1-1 B) (8) 1min...

Happy. Day Jose!! Monday Jerks 10, 6, 3, 2, 1,1,1,1,1 Jose's bday wod 4 rounds 6 clean n jerks 145/105 400m run 33 med ball sit ups....

Tuesday EMOM 7 1 power clean 1 hang clean (squat optional) 2 jerks B)Melissa Angulo's bday wod 3 rounds for time. 5 box jumps 24/20...

Join us for "Memorial Day Murph". Everyone welcome. Friends family etc. open gym at 9am. Then heats at 10am, 1030, 11am, 1130am. You can...

Join several of us this weekend for the California super regionals in Del Mar. Monday Work to a heavy "Panda power complex" from wod 1 of...

Monday Front squat work up to a heavy or max using this rep scheme. 10-6-3-2-1-1-1-1-1 B)amrap 12 200m run 5 hand stand push ups :30 sec...

Monday Work up to heavy single (clean & Jerk) Emom5 (1 C&J then 5 leg raises) Emom5 (increase weight 1 C&J, 5 leg raises) Emom5 (85% 1...