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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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This Saturday the 27th 9am is our W-Interbox friendly invitational.  Crossfit Bam, SouthGate Crossfit and CrossFit Lomita

January 20, 2018






B)4x5 strict press


C)”sneak attack”


21 sit ups

9 hand stand push ups

15 cal row



“Marston” hero wod

1 deadlift 405/285, 315/305, 205/175, 135/95

10 toes to bar

15 burpees over bar 


B) Work up to a heavy hang squat snatch. 


C) if you RX it and finish 30 Reps it will essentially count as your “Isabel” score as well in addition to your lurong living challenge score. 




5 rounds 


30 Box jumps 24/20

30 wall balls 20/14


Bench press 5x5

Farmer carries 5x100m


C)team of 2, 20 min amrap

One person works at a time. Must do a full round then the team mate does the same round of same rep scheme. 

3 pull ups, db snatches, kb swings 53/35



12 etc. 


Saturday no classes comp day




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