Tel: 424-263-4559

Email: crossfitlomita@outlook.com​
 

Contact Us:
Socialize With Us:

2018 Lomita Blvd. Suite 10
Lomita, CA 90717

November 23, 2019

Monday 

A)warm up

B)instruction and 10 min to work to a heavy 

“Macho Man” complex. 

-3 power cleans (tng)

-3 front squats 

-3 push jerks 

C)amrap 12 

“Randy the Macho Man Savage”

Memorial wod

3 macho mans 135/95

15 toes to bar

Bootcamp/Monday 

A)warm up

B)wod prep/instruction

C)”lyn...

November 19, 2019

Monday 

A)warm up

B)deadlifts E4MOM

3x5-10

C)5x E2MOM

-50m farmer carry (ahap)

-amrap burpees

Bootcamp/Monday 

Same as CF

Tuesday 

A)warm up

B)wod prep/instruction

C)”Nancy”

5x

-400m run

-15Over Head Squats 95/65

Bootcamp/Tuesday

Same as cf

Wednesday 

A)

B)strict press 

E4MOM 

3x8 60-75%

C)1...

November 10, 2019

Veteran’s day/Monday 

5am-7am strength first class/open gym 

715am bootcamp With Marivic

Wod TBD

830am CrossFit/bootcamp

Partner or team of 3 hero wod, 1 works partner rests. 

“Bert” 

50 burpees

400m run (together)

100 push ups

400m run

150 lunges 

400m run

200 squats 

400m run 

150...

November 5, 2019

Monday 

A)warm up

B)tempo deadlifts 

E3MOM 5x5

C)5x

10 KB swings 61/44

10 burpee bar taps. 

Tuesday 

A)warm up

B)row 

10rounds for cals 

:30sec on

:30sec off 

C)Tabata Strict pull ups

D)Tabata push ups 

Wednesday 

A)warm up

B)strict press 

E4MOM 3x8

C)back squat 

E4MOM 3x10

D)100 air squat...

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