Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800… Read more »
Partner WOD: Teams of 2: For time complete 100 Dual KB deadlifts 53/35 400m run 100 Thrusters 65/45 400m run 100 pull ups 400m run 100 Thrusters 65/45 400m run 100 dual KB deadlifts 53/35 *Run together*
*Workshop Sign Up Link!* We are excited to announce our upcoming Olympic Weightlifting workshop with coach Miranda will be kicking off on Tuesday July 9th at 6:30pm. This workshop is targeted for CrossFitters aiming to improve strength and technique in… Read more »
Strength: Strict Press 3×3 @ 80-85% 2×2 @ 87-92% WOD: AMRAP 9 – 3 wall walks 10 DB Alternating Snatch 53/35 18 WB 20/14
Strength: Front Squat 4×8 @ 65-70% WOD: AMRAP 7 – 4 Thrusters 135/95 8 TTB 12 KBS 70/53
Skill: Strict C2B – 10/8/6/4/2 WOD: 4RFT – 7 C2B 11 Hang Power Snatch 95/65 15 Deadlift 95/65
*Olympic Weightlifting Workshop with Coach Miranda* We are excited to announce our upcoming Olympic Weightlifting workshop with coach Miranda will be kicking off on Tuesday July 9th at 6:30pm. This workshop is targeted for CrossFitters aiming to improve strength and… Read more »
Come join us for open gym from 10-noon!
Partner WOD: Teams of 2: 8RFT – 400m run 10 Clean and Jerks 115/75 10 burpee box jump overs 24/20 – partners switch each movement
WOD: 5 rounds – every 5 minutes complete: 15 bar facing burpees, 12 deadlifts 135/95 9 hang power cleans 135/95 6 push jerks 135/95
Back Squat – 4×6 at 75%
Strength – shouldn’t need more than 2 minutes rest between sets.
AMRAP 7 Walls Balls 20/14 | 14/10 | 10/6 **Every minute starting at 0 complete 5 power cleans at 115/85 | 95/65 | 75/55
Workout – 7 minutes of wall balls with a brief stop on the minute to perform 5 power cleans Weight should be something we do touch and go all 7 rounds.
