Holiday schedule tomorrow/New Years Eve. Tuesday gym closed.

Monday 

Open gym 5-6am

9am Crossfit

10am Crossfit 

B)work up to a heavy deadlift 

C)5x for reps

1min of deadlifts 185/135

1min of Push ups

1min of strict knees to elbows

Tuesday/New Years day 

7-8 am open gym 

10am only at Avenue C Redondo Beach 

And 

1-3pm open gym. 

Wednesday 

B)over head squats

3-3-3-3-3

C)amrap 10

1 squat snatch 155/105

3 clean n jerks

30 double unders 

Bootcamp/Wednesday 

4x

25 wall balls 20/14

25 kB swings 53/35

25 double unders 

Thursday

B)improve your engine 

Rowing 

7x Tabata

1min work 85-100%

3min rest/recovery

C)push ups/muscle endurance 

6x tabata 

:30sec of max effort 

3:30 rest/recovery

Bootcamp/Thursday 

Same as CF

Friday

5x 

400m run

10 push press

Bootcamp/Friday 

Amrap 20

Thruster ladder 

1 thruster 95/65

150m run

2 thrusters

150m run 

3thrusters

150m run etc...... by 1’s on thrusters

Saturday

9am Crossfit/bootcamp

“Cindy XXX”

10 pull ups

20 push ups

30 squats 

15

30

45

20

40

60

25

50

75 

10am competitors Crossfit 

B)team series 2018 event 1

Team of two

Amrap 

Max barf facing burpees

C)team of 2 

2x

50 wall balls (25 each) 20/14

50ft HS walk 

100 double unders 

Sunday 

9-11am open gym

430-630 open gym