Middle of July is here
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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
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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...
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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...
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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...
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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...
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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...
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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...
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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...
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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...
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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...
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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...
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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...
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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...
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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...
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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...
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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...
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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...
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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...
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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...
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