Friday 9-22-23

Free shirt for Festivus sign up ends tomorrow! 

Warm Up:
Run 800m
15 Air Squats 
20 Lunges 
10 Push Ups 



Create your own workout or try a Festivus WOD! 

Make up a workout you missed this week... they are all listed on instagram and the website! 

Practice a lift or gymnastic Skill 

Try this:
For time:
100 Burpees 
**Every 10 burpees complete 20 air squats! 

Categories WOD

Thursday 9-21-23


Warm Up:
Row 400m
EMOM for 5 Min 
5 Burpees 
12 Sit Ups 

Cardio!!! (record scores!) 
1 Round max effort! 

Max Cal on Rower 2 Min 

Rest 2 Min 

Max Cal on Bike or ski 2 Min 

Recover... Then... 

3 Rounds for time of:
25 Wall Balls (20/14#)
15 Chest To Bar Pull Ups 

Rest 2 Min 

3 Rounds 
12 Hang Power Snatch (95/65#)
15 Floor Press (40/25#)

Categories WOD

Wednesday 9-20-23

Strength Day! 

Warm Up:
Row 800m or Run 800m
Foam roll butt and hamstrings 
6 inch worm with push up 
10 Jumping Pull Ups 

Kneeling Book 5 each side
Full Side Stretch 30 sec 
Prayer On Roller 30 sec
Half Squat locked rotations (5 each side)

Something New
1 and 1/4 Back Squat 

Superset with:
10 Push Up to Plank 
10 Seated DB Shoulder Press 

Categories WOD

Tuesday 9-19-23

Last week for free shirt with Festivus Sign up! Hurry!!

Warm Up:
2 Rounds 
Row 300m
10 Banded Pass Thrus 
15 KB Swings (light)
16 DB Snatch 

2 Rounds 
15 DB Bench Press 
10 Side Late Raises 
10 Front Lat Raises 
3 Wall Walks 
30 GHD Sit Ups 

5 Rounds for time of:
10 Back Squats (225/185# off rig)
16 Single Arm Devil Press (40/25#)
Row or Ski 400m

Categories WOD

Monday 9-18-23

September is flying by! 

Warm Up:
Run or Row 800m
15 OH Squats (pvc)
20 Sit Ups 
10 Burpees 

Pipe Squat Rotation (10x)
Cross Side To Side 
Full T-Hip Opener 

**not super heavy 8.. medium weight all the way through 

Option 1:
5-4-3-2-1 reps for time of:
Power Clean (225/155#)
Box Jumps (double number 30/24#)
Rope Climbs 


15-12-9-6-3 reps for time of:
Power Cleans (135/95#)
Box Jumps (24/20")
KB Swings (53/35#)

Categories WOD

Saturday 9-16-23

Happy Saturday! 

Due to a run in Los Alamitos ... we will be meeting at Bolsa Chica Beach for a run/walk of our own! 

The streets around the gym will be closed tomorrow until about 11 am.  The gym will be automatically OPEN 8am tomorrow but there will not be a coach. You are welcome to go workout but joining us at the beach is much more fun 🙂 You can probably park at the staff parking lot at Mcauliffe Middle School and walk over to the gym! 

Categories WOD

Friday 9-15-23

Open GYM! 

Warm Up
2 Rounds 
Row 400m
20 Lunges 
20 Sit Ups 

Create your own workout or make up on you missed this week! 

Practice a Festivus WOD or a lift or a gymnastic skill. Got your double unders or rope climbs??

Try This:
For Time....or not
30 Box Jumps (24/20")
30 Floor Press (40/25#)
30 Wall Balls (20/14#)
30 Burpees 
30 OH Plate Sit Ups 
30 Push Press (95/65#)
30 Walking Lunges (each leg) 

Categories WOD

Thursday 9-14-23

Here we go...

Warm Up:
Roll out and stretch 

Timed Mile Run (don't skip today)

2 Rounds 
30 Weighted Step Ups (24/20") 2 Heavy DB's 
30 Russian Twist On GHD Machine 
15 Push Up Pull Thru with Heavy DB 

21-18-15-12-9-6 Reps for time of:
KettleBell Swings (50/35#)
Toes to Bar 
**Farmer carry to end of building and back Between each round (6x total) 50/35# db's or heavier 

Categories WOD

Wednesday 9-13-23

Strength Day 

Warm Up:
Run 400m
Row 400m
Bike 15 Cal 
6 Inch Worm with Push Up 
15 PVC Pass Thrus 
10 PVC Good Mornings 

Front Rack Fixer On Box (30-45sec)
Pigeon (40 sec each side)
Knight On Box 

Back Squat or Front Squat 
5 Rep Pause Squat 
**20 Superset with Split Leg Lunges (heavy 10 each leg)

EXTRA... only if there is time
Festivus Complex
2 Deadlifts + 1 Hang Power Clean + 2Front Squats 

Categories WOD

Tuesday 9-12-23

Festivus Spots are filling up fast! Register today!

Warm Up:
Row 300m
15 KB Swings 
10 Knee To Elbow
15 Back Ext 

2 Rounds
15 Floor Press (heavy as you can)
3 Bar Muscle Ups (or chest to bar pull up practice)
15 Ring Dip or Bar Dip practice (controlled)

Festivus workout practice
In a 10 Min time cap:
Sumo Deadlift High Pull (96/65#)
Burpee over Barbell
*complete 42 sumo's then 21 burpees... and so on)
rest 2 min 
AMRAP in 10 min of:
20 Alternating DB Snatch (50/35#)
50 Double Unders 

Categories WOD