Monday Tempo snatch pulls (10sec tempo) x3 25 box jumps not for time. Work up to a high jump. B)find 1 RM back squat C)"cindy" amrap 20...

Monday Tempo clean Pulls (10sec). 3x3 B)work to a heavy of the following complex 1 full clean 5 strict/push press 5 shoulder to overhead...

No Class/open gym this Saturday to garner the support for the Autism Cause and our athletes representing CrossFit Lomita. There's still...

Monday: Tempo clean pull. 10sec at each position and 10sec. To get to e/position. B)pause back squats (2sec.) at 60-80% 4x3 Abductor...

A)tempo snatch pulls (barbell only) 10sec. Hold At each position/10sec to get to each position (3 reps) B)Power Clean to Push Press 10x1...

Monday Power + Strict Press 10x1 B)tempo pause front squats 3x5 @60-70% C)tempo pause back squats 3x5 @60-70% D) "Grace" 30 clean n jerks...

This week will be Friday at 6pm-? Monday 3 rounds 3 ring muscle ups (6 chest to bar pull ups) 6 push jerks 155 12 cleans 24 sit ups 48...

Friday night was off the chain. This Coming Saturday we will run 17.4 at 10am. Only this week and left in the open. Lots of time, yet...

Monday 14 Minute AMRAP of 15/12 Cal Row 12 Shoulder To Overhead 135/95 50 Double Unders (150 Singles) B) Back Squats 5x4 Tuesday Clean &...

Monday Dundee's Bday wod 400mRun (2 Power Cleans E2MOM 135/95) 43 HR Push Ups 26 Pull Ups 43 KB Swings 53/35 400m Run 43 KB swings 26...

Monday Kerry Chu's bday wod. 34 bears. 115/75 Dumbells power snatches 50/35 cal row B)5x3 front squats. Tuesday Prep and warm up mobilize...

We will be hosting the open based on this schedule. Friday Feb 24th Friday night lights 6pm-last heat is done. (17.1) Saturday March 4th...

Monday Work Up to Heavy C&J Wod 15.1 & 15.1a 9min amrap 15 T2B 10 Deadlifts 115/75, (85/55) or (65/45) 5 Snatches (Power or Full must...

Wods subject to change since there are 2 birthdays I know of this week:) Monday Back Squats 5x12-15 Dumbell Clean & Jerks 5x5 B) Open wod...

Monday Snatch work up to heavy single B)open wod 13.1 (newbies do KB swings in lieu of snatches) 40 burpees 30 snatches 75/45 (masters...

Open gym will start early at 730am-10am. Then our normally scheduled 10am crossfit class. Followed by open gym til 12noon or when coach...

Monday Push Jerk 5x3 Flat as possible Supinated Ring Rows 5x5 B)Open wod 12.4 150wall ball 20/14 (Keep track of "Karen" time. 90 Double...

Its Going down tomorrow Saturday the 21st folks! Come with us to support the South Gate PD and our Sister box South Gate CrossFit. ...

Monday/MLK day Strict Presses 5x2 Sled Push 5x2 B)12.3 an 18min AMRAP 15 Box Jumps 24/20 (20/15 masters & Scaled) 12 Push Press 115/75...