Quick reminder, today at 11:30 we have Dave chiu coming by to coach oly lifts. He’s the best at what he does, so if you signed up on the small white board make sure you are there. After four sessions with Dave we will start a new sign up and another 4 week round for those who didn’t get the opportunity this time.
Sunday will be as usual, 12:30 open gym.
Back 2 Basics Sunday at 10am
see above link for today’s workout. “Bradley” was a close friend of one of our clients and so we will honor his sacrifice with a workout in his honor. This is the 2 year anniversary of his passing.
9:30 and 10:30 class
5rds for time, 1min rest btw rds.
10 Med Ball Cleans 14/20#
10 Wall Balls 14/20#
10 Walking Lunges w/ Med Ball Overhead(20 total steps)
Post WOD: 2min Couch Stretch. 2min on each leg!
3pm class
man stuff. bench, front squat, then double kb swing plus farmer carry couplet
Some quick info on body composition testing. Our friend and Bobbie’s former soccer teammate Bryn Bingham performs these services as part of a health and wellness company she runs. The testing takes approximately 15 minutes and will cost about $35 or $50. There are a couple different options, the more expensive option involving a couple more specialized tests. We figured people may be curious about this and now is the perfect time to do it.
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Basic Package Original Price $50.00 Sale Price $35.00
*Body fat % measurement: Percentage calculation of body weight that is contributed to body fat *Lean Muscle Mass % measurement: Percentage calculation of body weight contributed to lean muscle mass *Body circumference measurements: These measurements are a great tool to help track your fitness progress as you lose/gain inches. Deluxe Package Original Price $75.00 Sale Price $52.00 |
Congrats to Canon!! He is now in the Muscle Up Club!
Challenge: 5 minute bar hang, every drop is 10 burpees
Skill: Wall squat
WoD: Agility ladder wod
Huge thanks for all the support from home. Also to those who traveled to cheer everyone on in LA. We hope you were all inspired and motivated by the Crossfit games. There are always amazing displays of athleticism and heart by a bunch of great people. Please welcome your trainers back this week with big congratulations. They all deserve it!
WOD
21-15-9 reps of
Pullups
Burpee box jumps
Challenge/skill work: tabata pushups
3pm wod:
3 rounds of 10 front squat (heavy) + 500m row + 2:00 rest
Then rest 5 min
3 rounds of 15 ring pushups + 400m run + 2:00 rest
9:30
20min amrap of
30 squats
30 double unders
30 sit-ups
30 push press75/45 lb
Kids Class will not be held today. Many trainers are traveling back. We apologize for any inconvenience. If you like kids can play in the East Gym during the 4pm class
Today’s Workout is…”TAYLOR”
20 Calorie Row
30 Burpees
40 DB Ground to OH (sub 2x KB clean and jerk)
50 toes to bar
30 meters walking lunge with 45/25lb plate Overhead
100m Sprint
Challenge: “Bobbie” max muscle-ups in 1 set (sub max pull-ups+max dips)
9:30 Class
“Magical Mile”
4x Run 400m+50 air squats
3pm Man Class
6×2 Deadlift
5 Rounds of:
6 TGU (3 each side) with 53lb/35lb
1:00 FLR
saturday classes at 7am, 9am, and 10am.
Come by and see what kind of fun stuff Elliott has planned for you all. Thanks to Elliott and AJ for filling in.
Day 1 regional update: team is looking strong in 4th place and we have our best in store! Taylor rocked it on both workouts and is in 6th place. Mary and Tommy both stumbled a bit on the first workout but made up a lot of ground with the heavy thrusters. Mary is currently 12th and Tommy 8th. After day 2 we will hopefully have a ton of great news to share!
gym will operate under special holiday hours this coming Monday on Memorial Day.
Workout times will be 7am, 11:30am, 12:30pm, and 5pm
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