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    Middle of July is here
    Joseph Luna
    • Jul 20, 2020
    • 1 min

    Middle of July is here

    Bootcamp/Monday
    29 views0 comments
    Mid July. Max will be back by Thursday.
    Joseph Luna
    • Jul 13, 2020
    • 1 min

    Mid July. Max will be back by Thursday.

    Monday a)warm up b)wod prep/instruction c)E2MOM 10x 5 back squats 150m run
    24 views0 comments
    July is here
    Joseph Luna
    • Jul 6, 2020
    • 1 min

    July is here

    Monday 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...
    19 views0 comments
    Independence week. Look on Zen planner for the holiday schedule. Closed Saturday and Sunday.
    Joseph Luna
    • Jun 29, 2020
    • 1 min

    Independence 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...
    16 views0 comments
    Father’s Day week. Note that Bootcamp and Oly lifting are bumped up to 8 athletes per class.
    Joseph Luna
    • Jun 22, 2020
    • 2 min

    Father’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...
    28 views0 comments
    Joseph Luna
    • Jun 15, 2020
    • 1 min

    Back from lockdown

    Monday 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...
    12 views0 comments
    St. Patrick’s day week is here.  Regular schedule til further noticed. crossfit kids could happen.
    Joseph Luna
    • Mar 16, 2020
    • 2 min

    St. 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...
    35 views0 comments
    Joseph Luna
    • Mar 9, 2020
    • 1 min

    Happy 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...
    15 views0 comments
    Joseph Luna
    • Feb 29, 2020
    • 2 min

    New month. Regular schedule this week

    Monday 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...
    54 views0 comments
    Joseph Luna
    • Feb 15, 2020
    • 2 min

    Holiday Schedule Monday

    Monday Holiday Schedule 4am strength 1st/open gym til 630am, 8am CrossFit, 930am CrossFit, 3pm strength 1st/open til Coach Leaves 8pm...
    28 views0 comments
    Joseph Luna
    • Feb 10, 2020
    • 1 min

    Regular 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...
    178 views0 comments
    Joseph Luna
    • Feb 3, 2020
    • 2 min

    Untitled

    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...
    253 views0 comments
    February a mostly normal month. Regular schedule this week. We’ll call this week “Kobe Week”.
    Joseph Luna
    • Feb 1, 2020
    • 2 min

    February 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...
    19 views0 comments
    Regular schedule this week.
    Joseph Luna
    • Jan 28, 2020
    • 1 min

    Regular 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...
    99 views0 comments
    Holiday schedule on Monday. Happy MLK bday and happy Chinese New Year. Year of the gym rat.
    Joseph Luna
    • Jan 18, 2020
    • 2 min

    Holiday 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...
    230 views0 comments
    Regular schedule this week.
    Joseph Luna
    • Jan 13, 2020
    • 1 min

    Regular 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...
    208 views0 comments
    Regular schedule this week. Saturday 8am & 11am and Sunday 9am there will be athlete/judge brief
    Joseph Luna
    • Jan 4, 2020
    • 2 min

    Regular schedule this week. Saturday 8am & 11am and Sunday 9am there will be athlete/judge brief

    Monday 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...
    201 views0 comments
    New Years week.  “Don’t eat like an asshole” nutrition challenge starts Thursday Jan. 2nd.  Nutritio
    Joseph Luna
    • Dec 29, 2019
    • 1 min

    New Years week.  “Don’t eat like an asshole” nutrition challenge starts Thursday Jan. 2nd.  Nutritio

    Monday 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...
    153 views0 comments
    Holiday week. Tuesday/Christmas Eve 5am, 830am and 10am only. Closed Wednesday/Christmas day
    Joseph Luna
    • Dec 22, 2019
    • 2 min

    Holiday week. Tuesday/Christmas Eve 5am, 830am and 10am only. Closed Wednesday/Christmas day

    Monday 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...
    167 views0 comments
    Regular schedule this week.
    Joseph Luna
    • Dec 17, 2019
    • 1 min

    Regular 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...
    96 views0 comments
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