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Email: crossfitlomita@outlook.com​
 

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Location​​​​​​:2018 Lomita Blvd. Suite 10
Lomita, CA 90717

September 29, 2019

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19.3 will be this Friday from 430-til last athlete is done.

March 3, 2019

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Happy 4th everyone. Starting from Wednesday a short week.

July 5, 2017

Wednesday 

Hang power cleans. 5x3 (TNG)

 

B)12 min amrap 

9 deadlifts 145/110

6 burpee over bar

9 hang power cleans

 

Thursday 

Over head squats 

5x3

 

B)3 rounds 

10 front squats 165/115

20/15 cal row 

25 sit ups (GHD where possible)

 

Friday 

Go over rope climbs and toes to bar progressions/kipping. 

 

"White" hero wod. 

5 rounds 

3 rope climbs

10 toes to bar. 

21 OH walking lunges (total) 45/25 

400m run

 

Saturday 

Max out Saturday then...... 

B)teams of 2, 30 min cap. 1 works at a time.

6 rounds of 

10 power cleans 135/95

20 toes to bar. 

6 rounds 

10 front squats 125/85

5  burpee pull ups (each). 

6 rounds of

15 burpees

10 shoulder to over head. 

 

Sunday 

Open gym 9-11am

 

 

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