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Posts Tagged:get fit

Thursday!

We are working our basic body mechanics with this gymnastic heavy workout. One of the biggest challenges for this workout will more than likely be the V-Ups after the toes to bar. If you start feeling unnecessary pain in the hips make sure to alter your movements down to either knees to elbows or toes…

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Wednesday!

This EMOM might get a like nasty!! You will be changing stations every two minutes! Lets see how many of you can conquer the Hump Day with this little monster. 20 Min. E2MOM: Station 1: 250m Row 20 DB. Snatches (45/35) Station 1: 10 Pull-Ups 10 Thrusters (95/55)

Tuesday!

This is a mini gasser! Pay special attention to reaching full extension at the hips in both the squats and the hang power cleans! It will allow for your body to work in unison and to learn perfect body positions! Now lets get after! 10 Min. AMRAP: 8 Hang Power Cleans (95/65) 12 Push-Ups 14…

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Monday!

The start of this month might of been this past Saturday, but I wanted to make sure to wait till today to announce the new CrossFitter of the Month!! For October our CrossFitter of the Month is Jose!! He constantly comes in here and just pushes as hard as he possibly can all while wearing…

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Friday!

We are finishing this week off with a gasser! Quick note, we will be tapering down our strength next week for new PR attempts the following week! You should see a noticeable change in our strength percentages! We focusing on perfect positions all of next week. Since we are maxing out very soon this would…

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Thursday!!

We are tossing ¬†around lots of weights all over the place today!   5 Rounds: 20 Russian Twists (45/25) 16 Kb. Swings (35/26) 10 Wall Balls (20/16)

Wednesday!

Hump Day!!!!! Lets get after this bundle of joy. Quick reminder, on cluster you perform a squat clean to start a thruster. On every cluster rep you have to return the bar down to the ground and perform a squat clean to get to do the thruster. It is a squat clean + a thruster!…

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Tuesday!!

Lets keep things interesting and do three rounds of this easy AMRAP! A huge point of performance in this workout is the barbell cycling. Ensure that you are inserting and releasing the hookgrip from rep to rep. It will allow you to hold on to the bar for much longer!   3 Rounds: 5 Min.…

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Monday!

We might not have had the chance to celebrate Sammy’s birthday yesterday, but we will be whooping on today’s workout with him. The 50 feet mark is the exact same mark we used for The Open.   21 Min. AMRAP: 20 Box Jumps (24″/20″) 50ft. Walking Lunges 20 GHD Sit-Ups 50ft. Walking Lunges 20 HR…

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