12/20/14

OPEN GYM 7-8:45AM

TEAM WOD 8:45-9:45AM

HOLIDAY SCHEDULE
DECEMBER 22: 5:30AM, 6:30AM, 9AM, 4PM STRENGTH/OPEN GYM, 5PM CROSSFIT
DECEMBER 23: 5:30AM, 6:30AM, 9AM, 4PM STRENGTH/OPEN GYM, 5PM CROSSFIT
DECEMBER 24: 5:30AM, 6:30AM, 7:30AM OPEN GYM, 8:30AM
DECEMBER 26: 6:30AM, 7:30AM OPEN GYM, 8:30AM
DECEMBER 27: REGULAR SATURDAY SCHEDULE
DECEMBER 31: 5:30AM, 6:30AM 7:30AM OPEN GYM, 8:30AM
NEW YEARS DAY: OPEN GYM 8-9:30AM

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WARM UP

500 Meter Row
CrossFit Warm-up
3×10

TEAM WOD

Teams of 2
Partner 1 – AMRAP 5:00
5 Pull-Ups
10 Thrusters 75/55
15 Lateral Bar Hops

At the 5:00 Mark

Partner 2 – AMRAP 5:00
5 Pull-Ups
10 Thrusters 75/55
15 Lateral Bar Hops

At the 10:00 Mark, Partner 1 completes AMRAP 4 of the Triplet.
Upon completion, Partner 2 completes AMRAP 4 of the Triplet.
Continue Pattern for AMRAPs 3:00, 2:00, and 1:00, each.

Resting partner will count rounds and reps for working partner. Score is total number of rounds plus extra reps.

12/19/14

STRENGTH/OPEN GYM 4pm

GRACIE’S WARM CLOTHING DRIVE: Gracie and her friends have decided to continue collecting warm clothing for the downtown shelter. The donation box will be in front entry thru Friday. THANK YOU!!

HOLIDAY SCHEDULE
DECEMBER 22: 5:30AM, 6:30AM, 9AM, 4PM STRENGTH/OPEN GYM, 5PM CROSSFIT
DECEMBER 23: 5:30AM, 6:30AM, 9AM, 4PM STRENGTH/OPEN GYM, 5PM CROSSFIT
DECEMBER 24: 5:30AM, 6:30AM, 7:30AM OPEN GYM, 8:30AM
DECEMBER 26: 6:30AM, 7:30AM OPEN GYM, 8:30AM
DECEMBER 27: REGULAR SATURDAY SCHEDULE
DECEMBER 31: 5:30AM, 6:30AM 7:30AM OPEN GYM, 8:30AM
NEW YEARS DAY: OPEN GYM 8-9:30AM
photo-40
WARM UP
8 Min Amrap
10 DB Snatch
10 Scap Push-up
20 Hollow Rocks
20 Banded Good Mornings

STRENGTH/SKIll
Power Snatch
15 Min to work up to a Heavy Single
maintaining perfect technique

WOD
“Randy”
For time
75 Power Snatch
L1 55/30
L2 65/45
L3 75/55
Randy-th
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

12/18/14

GRACIE’S WARM CLOTHING DRIVE: Gracie and her friends have decided to continue collecting warm clothing for the downtown shelter. The donation box will be in front entry thru Friday. THANK YOU!!

HOLIDAY SCHEDULE
DECEMBER 22: 5:30AM, 6:30AM, 9AM, 4PM STRENGTH/OPEN GYM, 5PM CROSSFIT
DECEMBER 23: 5:30AM, 6:30AM, 9AM, 4PM STRENGTH/OPEN GYM, 5PM CROSSFIT
DECEMBER 24: 5:30AM, 6:30AM, 7:30AM OPEN GYM, 8:30AM
DECEMBER 26: 6:30AM, 7:30AM OPEN GYM, 8:30AM
DECEMBER 27: REGULAR SATURDAY SCHEDULE
DECEMBER 31: 5:30AM, 6:30AM 7:30AM OPEN GYM, 8:30AM
NEW YEARS DAY: OPEN GYM 8-9:30AM

HAPPY BIRTHDAY OLD MAN GUNTHER!!

Happy birthday to Coach Andy. Thanks for always being the perfect example of fitness and nutrition to all of us. Thank you for being the mature coach while still maintaining an awesome sense of humor. We all look up to you, let’s be honest the boys all want to be you. We are lucky to call you coach but luckier to call you friend. Wishing you the happiest of birthdays!!

Hard to believe I am a day older than you considering I look sooooooooooooooo much younger than you.

Hard to believe I am a day older than you considering I look sooooooooooooooo much younger than you.

WARM UP

Athlete’s Choice

OPEN GYM

OR

WOD

“Andy’s Birthday”

7 Rounds for time:
3 Muscle Ups/Bar Muscle Ups
2 Tire Flips
1 Sled Push (across the parking lot and back) AHAP

L1-3×3 Banded Pull-ups+3 Dips on box
Partner tire Flip, Sled Push
L2-3×3 Strict Pull-ups+3 Ring Dips
L3- As Prescribed

12/17/14

OPEN GYM 3pm w/ Maria

GRACIE’S WARM CLOTHING DRIVE: Gracie and her friends have decided to continue collecting warm clothing for the downtown shelter. The donation box will be in front entry thru Friday. THANK YOU!!

HOLIDAY SCHEDULE
DECEMBER 22: 5:30AM, 6:30AM, 9AM, 4PM STRENGTH/OPEN GYM, 5PM CROSSFIT
DECEMBER 23: 5:30AM, 6:30AM, 9AM, 4PM STRENGTH/OPEN GYM, 5PM CROSSFIT
DECEMBER 24: 5:30AM, 6:30AM, 7:30AM OPEN GYM, 8:30AM
DECEMBER 26: 6:30AM, 7:30AM OPEN GYM, 8:30AM
DECEMBER 27: REGULAR SATURDAY SCHEDULE
DECEMBER 31: 5:30AM, 6:30AM 7:30AM OPEN GYM, 8:30AM
NEW YEARS DAY: OPEN GYM 8-9:30AM

HAPPY BIRTHDAY TO YOU
HAPPY BIRTHDAY TO YOU
HAPPY BIRTHDAY DEAR LIZZY
HAPPY BIRTHDAY TO YOU!!!!

THIS MAY NOT BE THE BEST PIC BUT WAS SUCH AN AMAZING MOMENT. I LOVE THIS SISTER OF MINE SO MUCH I CAN’T EVEN PUT IT INTO WORDS. WHAT WOULD WE DO WITHOUT HER?? SHE MAKES THIS PLACE SO FUN AND KEEPS US ON OUR TOES WITH HER QUICK WITTED SMART ASS PERSONALITY! LOVE YOU SIS HAPPY 41ST BDAY!!
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WARM UP
4 rds
30 Sec Siagon Squat hold
10 Walking Lunges
Sampson Stretch
10 floor press w empty bar

SKILL
5 Rds
1 Min Max Double Unders
1 Min Rest

WOD
Buy-in: 41 Plate Push Ups
20 Rounds:
(Reps will be 4+1=5, its the best I could do k!)
5 Liz’s BW Back Squats
5 DB Burpee Box Overs
5 Broad Jumps
Cash-out: 41 Strict Db Press

L1 85/60, 15/10
L2 120/85, 20/15
L3 170/120, 35/20