In eight sets or fewer, build to a 1-RM Bench Press
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM
Rest 60-100 seconds between sets 1-4, and then 3-4 minutes between
attempts over 85%.

Hello everyone, we wanted to take some time and update everyone on the progress of the box.  Thank you for all of your patience as we remodel and continue to improve your facilities.

Daycare is open in the evening on from 5pm-6pm on Tuesday and Friday

Our Daycare now has streaming video’s with educational shows.

We have installed air conditioning so the kiddos will stay cool for the summer.

We have also added to the staff, we now have at least 2  people in the daycare watching over your most important treasure.

We will be instituting CrossFit Kids for all the children, this is at NO EXTRA charge to our members.

We will start having a 7pm class on Monday and Wednesday

We thank you for everything you are to your gym

Strength:

6 min EMOM

Snatch 3 reps @ 70% of 1 RM

Conditioning:

9-7-5

OHW 135/95

C2B pullups

Ring Dips

Daycare is open in the evening on from 5pm-6pm on Tuesday and Friday

Our Daycare now has streaming video’s with educational shows.

We have installed air conditioning so the kiddos will stay cool for the summer.

We have also added to the staff, we now have at least 2  people in the daycare watching over your most important treasure.

We will be instituting CrossFit Kids for all the children, this is at NO EXTRA charge to our members.

We will start having a 7pm class on Monday and Wednesday

We thank you for everything you are to your gym

Daycare is open in the evening on from 5pm-6pm on Tuesday and Friday

Our Daycare now has streaming video’s with educational shows.

We have installed air conditioning so the kiddos will stay cool for the summer.

We have also added to the staff, we now have at least 2  people in the daycare watching over your most important treasure.

We will be instituting CrossFit Kids for all the children, this is at NO EXTRA charge to our members.

We will start having a 7pm class on Monday and Wednesday

We thank you for everything you are to our gym  and look

Hello everyone, we wanted to take some time and update everyone on the progress of the box.  Thank you for all of your patience as we remodel and continue to improve your facilities.

Daycare is open in the evening on from 5pm-6pm on Tuesday and Friday

Our Daycare now has streaming video’s with educational shows.

We have installed air conditioning so the kiddos will stay cool for the summer.

We have also added to the staff, we now have at least 2  people in the daycare watching over your most important treasure.

We will be instituting CrossFit Kids for all the children, this is at NO EXTRA charge to our members.

We will start having a 7pm class on Monday and Wednesday

We thank you for everything you are to your gym

Dustin at Regionals

Strength:

2X10 Front Squat @70%
3X5 Push Press @75% of 1RM Jerk
Conditioning:
40 Wall balls 20/14 10″
80 Double Unders
20 Wall Balls 20/14 10″
60 Double Unders
10 Wall balls 20/14 10″
40 Double unders

“Randy”
75 Pwr Snatch 75/55

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. He is survived by his wife and two children.

After 9 am class, hang around and watch the Box Wars that start at 11:30. Grab a beer and cheer everyone on!

HR Push Ups
AB Mat Sit Ups
DB Snatch 55/35 (the athlete will have to show control throughout the entire movement, a dropped weight is a no rep)

also, we will be having a quick discussion at 9 am about the daycare. thanks!

Strength

We’re starting a new strength cycle next week. So, this week, find your 1 Rep Max of Deadlift, Backsquat and Powerclean. You need to do all three by the end of the week.

Conditioning

10 min AMRAP

2 Muscle Ups
4 Box Jumps 30+45lb plate/24+45lb plate
8 KB Swing 70/55

Also, this Friday at 9 am we’ll have a meeting to discuss a few changes to the day care. If you use the day care, please join if you can. Thanks!

We’re starting a new strength cycle next week. So, this week, find your 1 Rep Max of Deadlift, Backsquat and Powerclean. You need to do all three by the end of the week.

Conditioning: 

3 Rounds for Time
400M Run
25 Burpees
15 Pwr Cleans 155/105
5 Front Squats 155/105

If you see the performance team in the gym, be sure to congratulate them for a great showing this weekend and all of their hard work leading up to it!

Strength:

We’re starting a new strength cycle next week. So, this week, find your 1 Rep Max of Deadlift, Backsquat and Powerclean. You need to do all three by the end of the week.

Conditioning:

10,9,8,7,6,5,4,3,2,1
Pull ups and dead lifts 225/135