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

September 29, 2019

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Recent Posts

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

March 3, 2019

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Featured Posts

The Open was amazing but done.  Let’s carry what we learned and use that motivation to take our individual and collective fitness to the next level. A rising tide raises all ships.

March 26, 2018


Back squat 5-5-5-5-5

Kb step ups 6-6-6-6-6 (total 3 e/leg)

Hypers 4x8-12 reps 


B)Amrap 9

30/24 cal row

30 sit ups

30 HR push ups



A)double under and OH squat skill and mobility.  


B)E4MOM 4 rounds 

15 Overhead Squats 95/65

30 double unders (90 singles)

100m plate run 45/25 


Work up to a heavy Sumo Deadlift Highpull  


B)amrap 16

18/15 cal row

15 SDLHP 95/65. (pick a wt you can do unbroken in that first couple of rounds)

9 chest to bar pull ups. 


Dumbell strict Presses 5-5-5-5-5

Banded pull aparts 4x6-12reps

Barbell snatch grip shrugs8-8-8-8



50 double unders (100 singles)

100m farmer carry 61/44

25 wall balls 20/14



Work up to or just past wod clean weight speed, mobility and technique emphasis. 


B)amrap 20

7 power cleans 135/95 

7 burpees over bar. 

200m run. 



Max out Saturday. 

Pick a lift or lifts you did not get to do it you need/want to work on and get it done. Volume work, technique, or max out. 


B)individual wod not team today. 

Amrap 7 

Increase every round by 3’s

3 kb swings 

3 goblet squats 

3 burpees on plate 45/35


-Yoga 11am


Easter Sunday 



******muscle up seminar coming soon****

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