Joseph LunaJul 13, 20201 minMid July. Max will be back by Thursday. Monday a)warm up b)wod prep/instruction c)E2MOM 10x 5 back squats 150m run
Joseph LunaJul 6, 20201 minJuly is hereMonday A)warm up B)500m row for time C)hero wod “Ronnie Henderson” 20 deadlifts 225/135 500m row 10 deadlifts 275/185 500m row 5...
Joseph LunaJun 29, 20201 minIndependence week. Look on Zen planner for the holiday schedule. Closed Saturday and Sunday. Monday A)warm up out side B)wod prep/instruction C)EMOM 7rounds min 1 -3deadlifts, burpees rest of minute. RX is to find a heavy weight...
Joseph LunaJun 22, 20202 minFather’s Day week. Note that Bootcamp and Oly lifting are bumped up to 8 athletes per class. Monday A)warm up B)wod prep/instruction C)15min to get as heavy as possible (responsibly). treat as an amrap but increase 5-10lbs every...
Joseph LunaJun 15, 20201 minBack from lockdownMonday A)warm up B)wod prep/instruction C)5x for reps :30sec og back squats 135/95 :30sec of pull ups :30sec of burpees. bootcamp/Monday...
Joseph LunaMar 16, 20202 minSt. Patrick’s day week is here. Regular schedule til further noticed. crossfit kids could happen. Monday A)warm up b)complex E3MOM 5x work to a heavy. -1 power clean -1 hang squat clean -1 jerk C)in honor of Covid 19 ”Fran” 21-15-9...
Joseph LunaMar 9, 20201 minHappy international women’s day!!! Monday a)warm up b)wod prep/instruction c)Curtis P 100 Curtis ps for time. tuesday a)warm up b)wod prep/instruction “helen’ish” 5x 300m...
Joseph LunaFeb 29, 20202 minNew month. Regular schedule this weekMonday A)warm up B)deadlifts E3MOM 5x65% 5x75% max Reps@85% C)for time (20 min cap) 50-40-30 Of sit ups -15 pull ups -30 double unders...
Joseph LunaFeb 15, 20202 minHoliday Schedule Monday Monday Holiday Schedule 4am strength 1st/open gym til 630am, 8am CrossFit, 930am CrossFit, 3pm strength 1st/open til Coach Leaves 8pm...
Joseph LunaFeb 10, 20201 minRegular schedule this week.Monday A)warm up B)thrusters. (Must be unbroken for RX) E3MOM -20 @95/65 -16 @115/70 -12 @135/85 -8 @155/100 -4 @175/115 C)Tabata push...
Joseph LunaFeb 3, 20202 minUntitledMonday A)warm up B)wod prep instruction C)”Mamba & The Diesel” team of 2 (3 for noobies or as advised by coach) 34min cap 800m row then...
Joseph LunaFeb 1, 20202 minFebruary a mostly normal month. Regular schedule this week. We’ll call this week “Kobe Week”. Monday A)warm up B)wod prep instruction C)”Mamba & The Diesel” team of 2 (3 for noobies or as advised by coach) 34min cap 800m row then...
Joseph LunaJan 28, 20201 minRegular schedule this week.Monday A)warm up B)wod prep/instruction. C)5x E4MOM Min 1 7 deadlifts Min 2 rest Min 3 max double unders Min 4 rest D)cash out 1 min. Max...
Joseph LunaJan 18, 20202 minHoliday schedule on Monday. Happy MLK bday and happy Chinese New Year. Year of the gym rat.Monday/Martin Luther King Jr’s Bday 4am-7am strength first/open gym 830am Crossfit/Bootcamp A)warm up B)”Martin Luther King Jr” 2x 800m...
Joseph LunaJan 13, 20201 minRegular schedule this week.Monday A)warm up B)back squats For load 10-9-8-7-6-5-4-3-2-1 C)3x 300m run 20 pull ups Bootcamp/Monday A)warm up B)wod prep/instruction...
Joseph LunaJan 4, 20202 minRegular schedule this week. Saturday 8am & 11am and Sunday 9am there will be athlete/judge briefMonday A)warm up B)EMOM 21 Min 1 -5 bench press (climbing) 2&3 150m run then 16 total windshield wipers with locked out KBs or DBs from...
Joseph LunaDec 29, 20191 minNew Years week. “Don’t eat like an asshole” nutrition challenge starts Thursday Jan. 2nd. NutritioMonday A)warm up B)deadlifts E4MOM 6-6-6 C)100 kB swings for time 70/53 Bootcamp/Monday Same as CrossFit. Tuesday 5am bootcamp/strength...
Joseph LunaDec 22, 20192 minHoliday week. Tuesday/Christmas Eve 5am, 830am and 10am only. Closed Wednesday/Christmas dayMonday A)warm up B)KB front racked split squats/Each leg E3MOM 5-5-5-5-5 C)for time /15 Min cap 100 alt dB snatches 50/35 100 sit ups (7...
Joseph LunaDec 17, 20191 minRegular schedule this week.Monday A)warm up B)deadlift E4MOM 6-6-6 C)4x for reps Tabata :30, :30 -burpees -box jumps 24/20 -cal row Bootcamp/Monday A)warm up B)for...