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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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18.2 will be ran this Friday and Saturday but the “event” of 18.2 will be on Saturday, wa ups at 930am, 10am start the 1st heat.  Friday is for those cannot come Saturday. And or want to work on/sharpen the skills needed for Saturday.

February 25, 2018

 

Monday

Melissa Shimizu/Liza Vargas bday wod. 

24 min amrap. 

 

200m run

27 sit ups

13 full cleans 115/75

10 hand Stand push ups

 

 

Tuesday 

Work up to a heavy snatch high pull. 

 

B)5 rounds for time. 

9 pistols (alternating each leg)

7 burpee chest to bar pull ups

5 power snatches 95/65

 

Wednesday 

Work up to a heavy triple of hang clean and jerks. (Practice cycling efficiently emphasize quality of movement)

 

B)Coach Logan’s Bday wod. 

“Grace + 3”

33 clean and jerks for time. 135/95

(Save both your grace time and wod time)

Thursday 

Back squat

10-5-5-5-5

(One group can row while the other squats)

 

B)5k row. 

Friday 

Regular schedule

“18.2” 

TBD 

 

Saturday 

“18.2” event 

930am warm ups

10am begins first heat til -?/last athlete wods. 

Workout will be announced Thursday evening. (Yoga will be Sunday at 11am)

 

Sunday 

Open gym 

9-11am

11am yoga 

 

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