• Coach Joe

Happy Martin Luther King Jr day everyone. Saturday we will be closed with NO classes but there will

Monday/MLK day

Strict Presses 5x2

Sled Push 5x2

B)12.3 an 18min AMRAP

15 Box Jumps 24/20 (20/15 masters & Scaled)

12 Push Press 115/75 (75/45 scaled & Masters)

9 Toes to Bar (Scaled Knees to Chest)



1 rep Max

B)4 rounds for time

75 Double Unders (200 Singles)

100m Front Rack KB Carry (53/35)

25 Thrusters 45/35


Power Clean (TNG on the 2's and 3's)

increasing weight each set.


B) 21, 15, 9

Power Clean 135/95



Back Squats (3sec Tempo 3 sec Pause)5x3

DB Inclined Bench (Stack plates under head of bench)5x8

B) (Team of 2 both work to complete whole task 1person may work on Rope while other is Rowing) Non rope Climbers can/will triple the number of Rope climbs and do jumping pull ups.

10 Rope Climbs

100/80 Cal Row

5 Rope Climbs

50/40 Cal Row


4x400m Run

4x500m Row

*1-3 minute rest between intervals

B)Work up to heavy Bears


******NO CLASSES*****

in support of our sister box South Gate CrossFit and the South Gate PD, and our competitors competing.

2-4pm Open Gym only


930-1130am Open Gym

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