Tel: 424-263-4559

Email: crossfitlomita@outlook.com​
 

Contact Us:
Socialize With Us:

2018 Lomita Blvd. Suite 10
Lomita, CA 90717

July 29, 2019

Monday 

A)warm up

B)wod prep/instruction

C)E3MOM

5x

10 back squats pick a weight and stay there 

Men -225, 185, 135, 95

Ladies-175, 125, 85, 55

20 Push ups

200m run 

Bootcamp/Monday 

Same  as cf

Tuesday 

A)warm up

B)Wod prep/instruction

C)amrap 20

5 pull ups

10 burpees 

15 box jumps 24/...

July 17, 2019

Monday 

A)warm up

B)wod prep/odd object clean instruction

C)partner wod/1 works 1 rests. 

“Partner Encore”

3x

100 air squats 

9 odd object cleans (ahap, safety first)

850m row (2k bike)

Bootcamp/Monday 

Same as CF 

Tuesday 

A)warm up

B)wod prep/instruction 

C)July bday wod 

7x

7 (Ashl...

July 14, 2019

Monday 

A)warm up

B)back squats 

E3MOM

20-16-12-8-4

C)Tabata push ups 

8x :20 on :10off

Bootcamp/Monday 

A)warm up

B)wod prep/instruction 

C)for time

20 back squats 135/95

300m run

16 back squats 

300m run

12 back squats

300m run

8 back squats 

300m run

4 back squats 

300m run

July 6, 2019

Monday 

A)warm up

B)wod prep/instruction. 

C)hero wod “Nate”

Amrap 20 

2 muscle ups (any) (scale box muscle up or 50m farmer carry ahap)

4 hand stand push ups (scaled ab Mat and or box HSPU)

8 KB swings (American) 70/53

Bootcamp/Monday 

“Scaled Nate”

Amrap 20 

2 chest to bar pull...

July 1, 2019

Monday

A)warm up

B)2krow benchmark test. 

C)Tabata :20 on :10off

-strict pull ups 

D)Hand stand work 

Bootcamp/Monday 

Same as CF

Tuesday 

Dexa scan body fat scanner on premises from 4-8pm. Sign up online. Link in your email, or our Facebook group. 

A)warm up

B)wod prep/instructi...

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