Friday regular schedule except for the evening. 20.1 will start at 430 pm. Sign up for heats as soon

Monday

A)warm up 

B)deadlift E4MOM  3x5-10 Reps

5-10@70 plus%

5-10@65 plus%

5-10@60 plus%

C)800m run for time. 

Tuesday 

A)warm up 

B)”Annie”

50-40-30-20-10

Double unders 

Sit ups

C)”Gwen”

15-12-9

(Unbroken) Clean n jerks 

Wednesday 

A)warm up

B)Strict Press E4MOM

7-10@70%

7-10@65%

7-10@60%

C)back squat E4MOM

7-10@70plus%

7-10@65plus%

7-10@60plus%

D)3x for reps 

Max reps push ups

Max reps pull ups

Thursday 

A)warm up 

B)wod prep/instruction 

C)EMOM 20

Odd minutes 20/15 cal row

Even minutes 15 burpees

Friday 

20.1

In order for your team to get participation or team spirit points come to the 430-til last person wods event and do your workout then. If you can’t make it the wod will be scheduled all morning of Friday and Saturday’s regular class times. Your score will still go toward the performance points. 

Saturday 

“20.1”

Open wod

Sunday 

Regular schedule. 

Monday/Indigenous peoples day 

Holiday schedule 

9am and 10am class only. 

Be on the look out for open gym via our Instagram @lomitaathletics or our internal members only Facebook page