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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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Regular Schedule this week.

June 10, 2018




B) Bench press  



C)”Andy’s Bday wod”


200m run

16/12 cal row 

15 sit ups

6  DB (Single arm each arm) clean n jerks.



B) Properly prep/mobilize for Work on skill and up to a heavy power snatch. 


C)Tony Bazaan’s Bday wod. 


Power Snatches 75/55

Pull ups

90 double unders/singles after each round. 



Warm up to wod weight, mobilize, instruction and prep for the final Lurong Living Challenge wod 5. 


8min amrap of the following barbell complex. 

5 deadlifts 

4 hang power cleans

3 front squats 

2 shoulder to over head

1 ground to overhead. 



Muscle up skills drill and prep. 


C) hero wod 



400m run

4 Muscle ups 

40 double unders (80 singles)



Back Squat 

Build to a heavy set of 3. 



C)Ro’s Bday wod

Amrap6  of 


KB swings (Russian) 70/53

Squat clean 135/95

Cal row

Rest 5 min.... then

Amrap6 of 

Kb swings (same as above)

Squat cleans 115/80

Cal row



B) Prep/instruction and warm up for long  wod. 


C). Team of 3 one works 2 rest. 

30 min cap. 

90/60 cal row or bike

60 Box jumps 24/20

60 thrusters 95/65

60 toes to bar

60 burpees

800m run.  All run together. 

60 burpees

60 toes to bar

60 thrusters

60BOx jumpS

90/60 cal row


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