• Joseph Luna

Last week at this location. Pool wod this Saturday the 29th at the Harbor college pool on Figueroa p


Monday 

B)Work up to a heavy clean and jerk. 

C)5x

5 clean n jerks 155/105, 105/75

10 chest to bar 

Tuesday

B)Front squats 

4-4-4-4-4

C)Front rack reverse lunge 

12-12-12

D)Tabata 16x20:10 

Alternate between:

-Back squats 45/35

-Double unders

Wednesday 

B)strong man 

20 heavy tire flips for time. 

C)4x

30 Russian kbswings 70/53

30 sit ups

30/21 cal row 

Thursday 

B)Work up to a heavy hang clean (squat or power)

C)Sophia’s bday wod

7min amrap of

7 hang power cleans 135/95, 95/65

25 double unders (30 singles)

Friday 

B)Go over med ball cleans

C)work up to or more than wod weight (deadlifts)

D)E3MOM (7rounds)

21 sit ups

14 med ball clean 20/14

7,6,5,4,3,,2,1 deadlifts 225/155

(Deadlift reps descend each round). 

Saturday 

9am Crossfit Class at 

Cf 1440 (new location)

2018 Lomita Blvd 

Suites 9&10

Lomita, Ca 

Pool wod at 10am 

Harbor college pool 

1221. N. Figueroa place. 

Wilmington, Ca 

No Yoga this week due to move. 

Sunday 

No open gym this Sunday. 

Gym moving party yayyyyyy!!!!

Monday 

All classes start at New location. 


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