Tuesday 07.10.18

1. “Tumilson” (teams of 2)
8 rounds
200m run
11 DB burpee Deadlifts (2x 70/50)
1-person works at a time. Switch after every round.

2. “Michael” – 3 rounds (teams of 2)
800m run
50 hip extensions
50 ab mat sit ups
1-person works at a time. Partition reps as needed. Partition runs into 200m intervals.

Monday 07.09.18

“Dietz” – 10 rounds
200m row
5 pull ups
10 KB swings, 53/35
15 push ups

_________

Happy Birthday Lewis Hernandez

Saturday 07.07.18

CLASS CANCELLED TODAY.  Sorry for the inconvenience and thank you for your understanding. Instead:

Option A: Go outside and play. Spend time outside with family or friends.

Option B: Come out to the WAL Barbellas Team competition at Pacesetters CrossFit, Anaheim and support our All Girls Power Team featuring competition athletes Yesenia, MariLou, and Sandra. Heat Times: 9:25 AM, 10 AM, 10:45 AM, and  12:15 PM. Thank you for your support and understanding.

Friday 07.06.18

1. for time 1-2-3-4-5-6-7-8-9-10
Handstand push ups
30 DUs

2. 10 rounds
10 CAL Ski Erg or 200m run
10 WB shots, 20/14

________

Happy Birthday Kristie Cramer

Box Brief
No afternoon classes today due to 7/7 Barbellas Team Competition prep. Sorry for the inconvenience. Thank you for your support and understanding.

Saturday, July 7th – No class due to WAL Barbellas Team Competition at Pacesetter CrossFit, Anaheim. Please come out to support our All Girls Power Team featuring competition athletes Yesenia, MariLou, and Sandra. Heat Times: 9:25 AM, 10 AM, 10:45 AM, and  12:15 PM

Thursday 07.05.18

1. 2-4-6-8-10-12-14-16 Reps For Time
25 meter Shuttle Sprint
Dumbbell Clusters (50/35 lb)
Start with 2 shuttle sprints and 2 dumbbell “clusters” (squat clean into a thruster), then do 4 of each, then 6, etc. until the round of 16 is completed.

2. 3 rounds (10 min cap)
10/7 CAL Bike
12 alternating DB snatches, 50/35
24 ft DB OH walking lunges, 50/35

Box Brief

Friday, July 6th – No afternoon classes. Sorry for the inconvenience.

Saturday, July 7th – No class due to WAL Barbellas Team Competition at Pacesetter CrossFit, Anaheim. Please come out to support our All Girls Power Team featuring competition athletes Yesenia, MariLou, and Sandra. Heat Times: 9:25 AM, 10 AM, 10:45 AM, and  12:15 PM. Thank you for your support and understanding.

Wednesday July 4th

Holiday Schedule – 8 AM class only  Team WOD. Bring a friend.

Today we honor all those who serve. Have a safe and Happy 4th of July!!

Box Brief

4th of July – 8AM class only. Bring a friend.

Friday, July 6th – No afternoon classes. Sorry for the inconvenience.

Saturday, July 7th – No class due to WAL Barbellas Team Competition at Pacesetter CrossFit, Anaheim. Please come out to support our All Girls Power Team featuring competition athletes Yesenia, MariLou, and Sandra. Heat Times: 9:25 AM, 10 AM, 10:45 AM, and  12:15 PM. Thank you for your support and understanding.

Tuesday 07.03.18

“Chris Kyle”
3 Rounds (teams of 2)
40 Kettlebell Swings (70/53)
40 Box Jumps
40 Goblet squats, 70/53
40 HSPU [scaled – Elevated Push-ups (feet on box)]

“American Sniper” Chris Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. The three rounds represent his wife and two children left behind. The 4 movements represent Chris’s 4 tours in Iraq. The total reps for each round equaling to 160 repetitions represent his total confirmed kills.

Box Brief

4th of July – 8AM class only. Bring a friend.

Friday, July 6th – No afternoon classes. Sorry for the inconvenience.

Saturday, July 7th – No class due to WAL Barbellas Team Competition at Pacesetter CrossFit, Anaheim. Please come out to support our All Girls Power Team featuring competition athletes Yesenia, MariLou, and Sandra. Heat Times: 9:25 AM, 10 AM, 10:45 AM, and  12:15 PM. Thank you for your support and understanding.

Monday 07.02.18

“Tillman”
7 Rounds For Time
7 Deadlifts (315/205 lb)
200 meter Sprint
15 Pull-Ups

Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor.

Saturday 06.30.18

8 AM team workout. Bring a friend.

Friday 06.29.18

6 Rounds (20 min cap)
400 Meter Run
3 Power Cleans (135/85)
3 Squat Cleans (135/85)