• Coach Joe

This Saturday 4/14 is our Gymnastics, Pull up and Muscle up Seminar. 10am-1pm


Monday 

1 Rep Max Deadlift

B)3 Rounds Not for time

10 Chin over Bar Strict as possible, weighted if needed.

20 Single leg KB Deadlifts

30 Sit Ups

40 Banded Good Morning

Tuesday

Snatch 

work to a heavy Single

"Isabel"

30 Snatches for time 135/95

Wednesday 

B)Tempo Pause Front Squats 3-3-3-3-3

C)AMRAP 4

24/18 Cal Row

21 Toes to Bar

15 Front Squats 115/80

-4 min rest

AMRAP4

15/12 Cal Row

15 toes to bar

12 Front Squats 135/95

-4 min rest

9/6 Cal Row

9 Toes to Bar

9 Front Squats 155/105

Thursday

B)Work on Hand Stand Push ups 

skills and Drills.

B)Amrap 12

6 Hand Stand Push ups

9 KB Cleans 53/35

30 Double Unders (100 Singles)

Friday the 13th

For time

200m Run

27 Wall Balls 20/14

27 Box Jumps 24/20

400m Run

21 WBs

21 BJs

800m Run

9 WBs

9 BJs

1Mile Run

Saturday 

Open Gym 9-1pm as long as it does not conflict with seminar

No Regular Class or Yoga

Gymnastics/Pull Ups/Muscle Ups Seminar

10am-1pm

Sunday

9am-11am Open Gym


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Tel: 424-263-4559

Email: crossfitlomita@outlook.com​
 

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