November 19, 2018

Monday

Can you believe Thanksgiving is already here! 

We are open Mon, Tues Normal Schedule 
Wednesday no 6pm class! 
We will be CLOSED Thursday and Friday!!! (run the LB Turkey Trot with us 8:30a)
Class resumes Saturday 8am

Warm up:
Run 800 
2 Rounds 
12 Air Squats 
12 Burpee Jumping Pull Ups 
12 Back Ext 



No Strength Today.. Let's see if any of you can finish this workout!

Since we all will be eating quite a bit of pumpkin pie (jamie) this week... let's kick off this Monday with a fun hero wod! 


WOD:
40 Min Cap... How far can you get??
"Bert"
50 Burpees 
Run 400m
100 Push Ups 
Run 400m
150 Walking Lunges 
Run 400m
200 Air Squats
Run 400m
150 Walking Lunges 
Run 400m
100 Push Ups 
Run 400m
50 Burpees 

November 17, 2018

Saturday

Happy Weekend! 


Partner WOD... 

Let's tackle these ladies :) 

WOD:
Fran
21-15-9 
Thrusters (95/65#)
Pull ups 

+

Helen 
3 Rounds 
Run 400m (together)
21 KB Swings (53/35#)
12 Pull Ups 

+

Diane
21-15-9 
Deadlifts (225/185#)
HandStand Push Ups 

**Runs must be done together, everything else can be broken up between partner! 
Miss you guys! Have fun 😊

November 16, 2018

Friday

Join us tomorrow 8am for a really fun partner workout! 

Warm Up:
Run 800m
Row 800m
Bear Crawl to end of Building and Back! 




WOD:
Friday's are OPEN GYM!!! 

Create your own workout 


Make Up a workout you missed this week


Practice a lift or skill... bet you having gotten that muscle up yet :/



November 15, 2018

Thursday

Yoga/Mobility 4pm Today! 

Warm Up:
Row 500m
2 Rounds 
15 Tire Flips 
5 Man Makers (20/15#)


Skill:
2 Rounds 
2 Wall Climbs 
5 Knee To Elbow 
5 Toes To Bar
5 Bar Muscle Ups 



WOD:
3 Rounds 
Run 400m
30 Wall Balls (20/14#)
30 Box Jumps (24/20")


**Turkey Trot is one week away! Sign up and run or walk with us! 8:30 am in Long Beach 

November 14, 2018

Wednesday

Yoga/Mobility Tomorrow 4pm
Turkey Trot is next Week! 
Sign up and join us for a run/walk down in Long Beach! 
8:30am time slot!! Register Link Below! 
Warm Up:
Run 400m
30-20-10 reps of
Double Unders 
Sit Ups 



Strength:
Bear Complex 
3-3-3-3


WOD:
3 Rounds 
Max Reps in each round 
2 Min Rope Climbs 
2 Min Turkish Get Ups (50/35#)
2 min Rest 

**score will be 3 numbers at end of workout (one for each round) 


November 13, 2018

Tuesday

Next week is Turkey Day
We will be closed Thursday and Friday! 
Join us for the Turkey Trot then shop till you drop Friday! 


Warm Up:
Row 800m
2 Rounds 
Push Sled to end of Building and Back 
Bear Crawl 150ft 


Strength:
Shoulder Press 5-5-3-3
Push Press 5-5-3-3


WOD:
3 Rounds for time of:
20 Squat Cleans (115/75#)
Run 800m 

November 12, 2018

Monday

 Happy Veterans Day! Classes our 8 AM 1130 4 5 and 6 PM today
Thanksgiving is coming!!! 
Are you signed up for the Turkey Trot??


Warm Up:
Run 800m
2 Rounds 
15 Air Squats 
10 Push Press (45/35#)
15 Tire Flips 


Strength:
Front Squats 
8-5-5-3-3


WOD:
TABATA!!
Jerks ((95/65#)
Rest 2 min 
Chest To Bar Pull ups 
Rest 2 min 
Push Ups 
Rest 2 Min 
Hang Power Snatch (95/65#)

The Tabata interval is 20 seconds on with 10 seconds rest for 8 intervals in a row. T
hen resting 2 min before moving to the next movement! Score will be 4 numbers at the end of the workout (1 for each movement)