WORKOUT OF THE DAY

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    Friday7-30-21

    Freestyle Friday! Warm Up:Run 800m12 Slam Balls 12 Burpees Jump Pull Ups WOD:Create your own workout or make up one you missed this week! Practice a lift or skill!  

    Thursday 7-29-21

    Got to Love a good Birthday workout!! Warm Up:30 Calories CardioEMOM for 5 min 10 Wall Balls 5 Push Ups Skill:2 Rounds Timed 400m Run rest 2 Min WOD:Happy Birthday Kim! AMRAP in 17 Min of:29 Deadlifts (115/75#)29…

    Wednesday

    Strength DayWarm Up:Run 800m2 Rounds 10 OH Squats Pvc10 Snatch Balance10 BupreesStrength:Overhead Squats 10-8-5-3-3-1-1Hang Squat Snatch 8-5-3-3-1-1

    Tuesday 7-27-21

    Tuesday! Warm Up:2 Rounds Run 200m15 KB Swings (light)6 Inch Worm with Push Up15 Air Squats Skill3 Rounds 15 Supine Row (barbell on rig)20 Goblett Squats (slow down and 2 second pause at bottom)15…

    Monday 7-26-21

    Barbell Monday!Warm Up:Run 1 Mile2 Rounds 10 Deadlifts (45/35#)10 Power Cleans (45/35#)10 Burpees WOD:”Andi”For Time: (30 min cap)100 Hang Power Snatch 100 Push Press100 Sumo Deadlift High Pull 100 Front Squats ** All with (65/45#)…

    Friday 7-23-21

    Freestyle Friday! Warm Up:Run or Row 800m50 Double Unders Bear Crawl to EOB Jog BackWOD:Happy Birthday Meghan! Meghan’s Workout:For Time:Run 1 Mile 400m Walking Lunges Run 800**ooohhh booty! or…Create your own masterpiece Work on a strength or…

    Thursday 7-22-21

    Getting hot outside… make sure to keep up on the water intake! Warm Up:30 Calories Cardio 2 Rounds 12 Squat Jumps 20 GHD Sit Ups 10 Push Ups Skill:2 Rounds Max Calories in 1 Min on a…

    Wednesday 7-21-21

    Strength Day! Warm Up:Run 800m2 Rounds 20 Back Ext10 Single Arm Devil Press (light)Strength:Hang Power Snatch 8-5-3-3-1-1-1 Hang Squat Clean 5-3-3-3-1-1-1 

    Tuesday 7-20-21

    Totally Tuesday! Warm Up:Run 400m2 Rounds15 KB Swings 15 Slam Balls Skill:2 Rounds6 Strict Pull Ups 40 Split Leg Lunge off Box (hold db’s)3 Wall Walks WOD:4 Rounds for time of:30 Wall Balls 15 Deadlifts (225/185#)10…

    Monday 7-19-21

    Happy Birthday Coach Chris! Warm Up:Run 800m2 Rounds 15 Air Squats 15 Sit Ups 10 Burpees WOD:7 Rounds for time of:19 Cal Cardio Machine 22 Double Unders 22 Push Ups 22 Shoulder Press (75/55#)22 Sit Ups *** Good Luck! 

    Friday 7-16-21

    Weekend is Here! Warm Up:Run 1 Mile 10 Air Squats 10 Burpees WOD:Freestyle Fridays! It’s your chance to make up a workout you missed this week or create your own! Even better time would be to…

    Thursday 7-15-21

    Rope Climbs Today! Warm Up:Run 400mEMOM for 5 Min 8 Reverse Lunges 10 OH Plate Sit Ups (15/10# plates)Skill:15 Min of Mobility … Nikki will guide some stretches! or 15 Min to practice rope climbs/muscle…

    Wednesday 7-14-21

    Strength Day! Warm Up:Run 800m2 Rounds 5 Pull Ups 8 Good Mornings 15 Pistols Strength:Back Squats 10-8-5-3-3-1-1-1 (heavy 1 rm)Push Press  10-8-5-3-3-1-1-1 (heavy 1 rm)

    Tuesday 7-13-21

    Totally TuesdayWarm Up:Cardio 30 Cal 2 Rounds 8 Inch Worm With Push Ups20 GHD Sit Ups 15 Slam Balls Skill:3 Rounds 15 DB Bench Press 15 DB Front Raises (light)Max Supine Rows (Bar)WOD:For Time:45 KB Swings…

    7-12-21

    The Best workouts happen on Monday’s! Warm Up:Run 800m12 Air Squats 20 Sit Ups 10 Burpees Strength:Squat Cleans 8-5-3-3-1-1WOD:12-9-6 Reps of:Squat Clean Thrusters (135/95#)Burpee Box Jumps Rest 2 Min 12-9-6 reps of:Squat Clean Thrusters (115/75#)Burpee Box Jumps 

    Friday 7-9-10

    Finally Friday! Warm Up:Run 1 Mile 2 Rounds 10 Burpee Jumping Pull Ups 20 GHD Sit Ups WOD:OPEN GYM! Create your own workout or make up one you missed this week! Practice a lift or skill! Have fun! 

    Thursday 7-8-21

     Warm Up:Run 400mEMOM for 5 Min 8 Slam Balls 5 Burpees Strength:Shoulder Press 8-5-5-5-5WOD:7 Rounds for Time of:35 Double Unders 7 Devil Press (40/25#)

    Wednesday 7-7-21

    Hump Day! Warm Up:4 Rounds 400m Run/Bike/Ski/Row 10 Strict Push Ups 15 Sit ups 20 Walking Lunges Skill:Upper Body5 Sets Of each 10 Overhead Tricep Ext 10 Dips 10 Strict Pull Ups Then…1 Round of each:EOB and Back Walking Lunges Plate…

    Tuesday

    Let’s Do This! Warm Up:2 Rounds Run 200m20 Double Unders20 Back Ext 20 Walking Lunges Strength:Back Squats 5-5-3-3-3-3Get Heavy! WOD:5 Rounds for time of:11 DB Thrusters (50/35#)15 Knee To Elbow 20 Cal Cardio 

    Monday 7-5-21

    Hope everyone had a great 4th! 7, 8am & 4, 5pm classes only today! Warm Up:Run 800m2 Rounds 15 Air Squats 15 KB Swings 15 Burpees WOD:Hero WOD “Hot Shots!”6 Rounds for time or 40…

    Friday 7-2-21

    Happy Birthday Coach Leila! Warm Up:Run 800m2 Rounds 15 Jump Squats 20 Step Ups 10 Burpees WOD:Open Gym… But we think you should try Leila’s Birthday WOD! 7 Rounds for time of:7 Hang Power Cleans 7 Wall…

    Thursday 7-1-21

    Monday Classes: 7, 8am and 4, 5pm only! Warm Up:40 Cal Cardio 2 Rounds 15 Slam Balls 20 GHD Sit Ups Sprint to End of building and Jog back Skill:15 Min of open gym time!Use this…

    Wednesday 6-30-21

    Strength Day! Warm Up:Run 1 Mile 2 Rounds 3 Pull ups 5 Push Ups 8 Walking Lunges 10 Leg swings each leg Strength:Heavy Thrusters! 3-3-3-3-3-3-3**Go for a 3 Rep MAX!! Cardio:15 Min Max Distance:Row/Ski/Bike/Run 400mRepeatsRest 2 Min Death By:RX: Bar…

    Tuesday 6-29-21

    Next Monday…7, 8am & 4, 5pm classes only! Warm Up:Run 400m2 Rounds 15 KB Swings 15 Back Ext Skill:2 Rounds15 Goblet Squats (slow descend, pause 3 seconds at bottom)40 Sec L Side Plank40 Sec…

    Monday 6-28-21

    4th Of July is Sunday!! Warm Up:Run 800m2 Rounds 15 OH Squats (PVC)15 Sit Ups 10 Burpees Strength:Deadlifts! Let’s Get Heavy! 8-5-5-3-3-3WOD:In 17 Min:Row 1000m25 Deadlifts (135/95#)25 Hang Power Cleans 25 Shoulder To Overhead Remaining Time: Complete…

    Friday 6-25-21

    We are bowling tonight! Join us, Bowlero in Cerritos 6pm! Warm Up:40 Double Unders 15 KB Swings (light)30 Double Unders 15 Lunges Each Leg20 Double Unders 15 DB Snatch Each arm (light)WOD:OPEN GYM! Make Up…

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