Monday/Christmas Open gym at 9am-10’ish, Closed rest of day. Friday night is Ladies night at 730. L

Monday open gym 9am-10’ish. Coach Logan is looking for playmates on the wod below. Kelly has committed. Maybe Avery. Either way Merry Christmas from the CF Lomita Fam. 

Tuesday 

Front pause squats 

5x4

B)Cindy’s Bday wod. 

(12 min amrap)

12 cleans (any) 135/95, (115/75masters RX)

24 Box jumps 24/20

60 sit ups

570m row

Wednesday 

OH walking lunges 5x25’

B)”11.1” 

(10 min amrap)

30 double unders

15 power snatches 75/55, (65/45 master n scaled)

Thursday 

EMOM’ish

12 min total. 

Min 1 max squat cleans 135/95

       2 max push jerks

  3&4 max squat cleans

  5&6 max push jerks

7,8,&9 max squat cleans

10,11,& 12 max push jerks

Friday 

Not for time 

21 back squats (body weight/75% of bw)

5 rope climbs

15 back squat

3 rope climbs

9 back squats

1 rope climb 

B)10xshuttle sprints

1min rest between sets 

730pm ladies night weights & Wine

Saturday 

9am Fat Loss Challenge info sessions and measurements taken. Also Open Gym. 

10am max out Saturday/Team Crossfit. 

Sunday/New Years eve. Open gym 8-10am

No class but optional wod on the board will be “12/31 aka “the New Years wod”

Monday/New Years day Closed 

Tuesday let’s hit the ground running!!!