NEW INTRO CLASS

We are adding an Intro class to the weekly schedule, every saturday at 11am its a group intro class that is open to everyone. If you are already a member and just do Krav or Kickboxing- come on over! If you have friends or family that have been asking what you do to stay in such amazing shape- bring them too! If you are reading this blog for the first time and you’re interested in Crossfit- see you there! Every Saturday starting tomorrow Nov. 20th at 11am at the Long Beach facility on Hill st. we will have a nice newbie friendly Crossfit class – check us out!

November 19, 2010

Complete as many rounds as possible in 20 minutes of:
21 Push Ups (games standard)
12 Squat Jumps
1 Rope Climb
Plus 80 pushups for the 5050 club!
“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”
– Michael Jordan

Attention

The running class has been suspended for the winter season or until further notice. Sorry, but blame daylight savings for putting you runners in peril. Feel free to utilize this blogs’ comment section to organize meet-ups and running groups. This picture is from the running class last night. See you in the gym!

-Jesse

November 18, 2010

Push Press
1-1-1-1-1-1-1
Plus 79 pushups for the 5050 club!
Don’t forget- Shredder this Saturday at 10 am at the Tustin location. Bring a canned good to donate to a local shelter.

November 17, 2010

“Rx’d”
One cycle is as many rounds as possible in four minutes of:
* 3 front squats (M:155#/W:105#)
* 5 clapping push-ups
* 7 knees to elbows
Rest two minutes and repeat for a total of four cycles.
OR
“Sx’d”
One cycle is as many rounds as possible in four minutes of:
* 3 front squats (60% of your 1 rep max)
* 5 push-ups
* 7 knees to elbows or GHD sit-ups or Abmat sit-ups
Rest two minutes and repeat for a total of four cycles.
Plus 78 pushups for the 5050 club (pushups completed during the WOD count, of course).
Alternatively, you can complete the “workout” in this video.

November 16, 2010

5 rounds for time:
30 double unders
15 pullups
5 burpees
Rest 1 minute between rounds. Your score is your fastest round!
Plus, 77 pushups for the 5050 club.
Don’t forget about the Shredder this Saturday at 10 am in Tustin! Bring in a can of food to be donated to a local food bank.

November 15, 2010

Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts
For those of you who missed Julie’s cooking demo…I’m really sorry. Because it was awesome! I made the curry tonight and it was fantastic. Don’t worry, participants, you’ll be receiving the recipes in the next day or so.
5050 Club: 76 pushups.

November 12, 2010

“Annie, are you OK?”
For time:
21, 15, 9
Thrusters, 65#
Med Ball Clean, 20#
SDHP, 65#
Wall Balls, 16#
Burpee
Plus 73 pushups for the 5050 club.
Everyone coming to the cooking demo on Saturday? Be there or be hungry!

November 11, 2010

“Blackjack”
For time:
20 pushups
1 situp
19 pushups
2 situps
and so on, until…
1 pushup
20 situps
Yes, 5050′ers, if you do the wod today, it counts toward your 71 pushups!

Update

Hey sorry for the late notice guys but we have to CANCEL the running class for this evening at 6pm. It will be back next week. On the flip side the reg WOD has running AND front squats to further annihilate your legs. See ya

-Jesse

p.s. last day to sign up for the cooking demo we have 11 and need 15!