Workout of the Day

Today: “Crossfit Total II” Clean 1RM Bench Press 1RM Overhead Squat 1RM

Today: 4 Rounds 400m Run w/ Med Ball (20/14) 40 Med Ball OH Walking Lunge 20 Med Ball Sit-ups *Do Not Drop Med Ball

HERO WOD Sunday “The Seven” A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars… Read more »

Today: “31 Heroes” **Established to honor the 31 Americans killed in action on August 6, 2011** 31 Min AMRAP w/ Partner 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) *Partner 1 performs WOD, while Partner 2 runs 400 meters with a… Read more »

Today: 2018 Open WOD 18.3!! 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Time cap: 14 minutes

Today: Skill Work Pistols Then 3 RFT 400m Run 21 KB Swings (53/35) 12 Pistols

Push Jerk Prep Then.. 5 rounds of: 5 push jerks 185/135 10 burpees 200 m run

Today: Back Squat 4×8@75%, + 1 x ME @ Same Weight Then “Randy” Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2013 in the line of duty. Our thoughts and prayers go out to… Read more »

Skill Work- 3x ME Strict HSPU then… 3 rounds for time: 50 double unders 40 sit ups 30 medicine ball cleans 20/14 20 pull ups 10 HSPU *25 minute time cap  

Please join us for Open Gym today with Coach Pete! You can come in and do your own thing or the coach will help you come up with a workout/ skill work to help improve your fitness. Open gym: 10… Read more »