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Looking to get started?

Is Crossfit for you? You can get back into shape. All you need is a little instruction. You are not dead yet. Free Class on Sunday. Start Today.

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Try Crossfit Today

So what is this Crossfit thing? Crossfit is the fastest way for you to become the strongest most balanced version of yourself.

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So You are Not New To Crossfit

Are you getting Results? So how is your current programing working for you? If you are killing it on your WOD or Getting Killed Take a look at L2.

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Get Ready for the Open

Are you looking to get better at Crossfit? If you have done the Open and want to get better then you need to work smarter and harder.

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Level 1

800M Run

+

50-40-30-20-10

Squats

Push Press 45/35#

Sit Ups

+

800M Run

Post time.

 

Level 2

5 Rounds

AMRAP 5 Min

Buy in: 25 Calorie Row

Max Rounds of “Cindy”

5 Pull Ups

10 Push Ups

15 Squats

Rest 1 Min

Post total rounds achieved.

 

Barbell Club

EMOM for 15 Min

1 Squat Snatch + 1 Overhead Squat

+

E3MOM for 15 Min

8 Front Squats

15 Ring Push Ups

Post loads.

 

Level 1
E3MOM for 15 Min
12 Alternating Back Rack Lunges
10 Ring Rows
+
15 Min Time Cap
50 Double Unders
30 Front Squats 95/65#
50 Double Unders
30 SDLHP
50 Double Unders
30 Floor Press
50 Double Unders
Post load and time or total reps.

Level 2
20 Min Time Cap
5-4-3-2-1 Reps of
Rope Climbs
Hang Squat Snatch 135/95#
+
For Completion
Tabata :20/:10 x 16
L-Sit
HS Hold *Parallettes
Post time.

Barbell Club
Every :90 Sec for 10 Intervals
1 Power Clean + 1 Push Jerk + 1 Split Jerk
+
E3MOM for 15 Min
8 Back Squats
20′ HS Walk
Post loads.

CF Old School
200M Farmers Walk 2@53/2@35#
40 Deadlifts (2@53/2@35#)
200M Farmers Walk
20 Alternating KB Snatch + Overhead Squat 53/35#
200M Farmers Walk
20 KB Front Squats 2@53/2@35#

Post time.

Level 1

5 Rounds

:45 Sec Work, :15 Sec Transition

DB Thrusters 35/25#

Proper Push Ups

Toes to Bar

Skater Plyos (R+L=1)

Calorie Row

Post one total number of reps.

 

Level 2

AMRAP 7 Min

5 Back Squats 205/145# *Rack

5 Weighted Pull Ups 35/25#

Rest 2 Min

AMRAP 7 Min

1 Low Sled Push 90#

10 Cal Airdyne

Rest 2 Min

AMRAP 7 Min

20′ HS Walk

30 Double Unders

Post total number of reps for each.

 

Barbell Club

EMOM for 10 Min: 3 TNG Power Snatches

+

E3MOM for 15 Min

8 Deadlifts *TNG

15 GHD Sit Ups

Post loads.

 

Level 1
E3MOM for 15 Min
10 Back Squats
10 Strict Pull Ups
+
15 Min Time Cap
3-6-9-12-15-18-21 Reps of
Push Jerks 95/65#
Box Jumps 24/20″
Post load and time.

Level 2
15 Min Time Cap
4 Rounds
12 Power Cleans 135/95#
12 Wall Ball 30#@10’/20#@10′
+
EMOM for 10 Min
3 Strict HSPU
8 Toes to Bar
Post time and Rx or no Rx

Barbell Club
EMOM for 15 Min
1 Hang Squat Clean + 1 Squat Clean *TNG
+
E3MOM for 15 Min
8 Bench Press
10 Ring Rows *Strict
Post loads.

CF Old School
5 Rounds
25 Cal Airdyne
200M Run
Post time.

Class Schedule

Open Gym  8:30 – 10:00

FREE Class  9:00 – 10:00

Yoga 10:00 – 11:00

Emily and Aaron comparing abdominal muscle development.  Who gets your vote?

 

 

Level 1
AMRAP in 20 minutes of:
6 DB Renegade Rows * Choose your own weight
6 DB Snatches Right Arm
6 DB Overhead Walking Lunges Right Arm
6 DB Snatches Left Arm
6 DB Overhead Walking Lunges Left Arm
6 Tire Flips
600m Run (= 6 Reps)
Post load and rep totals.

 

Level 2
AMRAP in 20 minutes of:
5 Deadlifts  275#/185#
5 Wall Walks
10 Ring Dips
15 GHD Sit Ups
25 Squats
Post rep total.

 

Here’s Julia right after she PR’d “Fran.”  Her finishing time was 7:01.  Nice work, Julia.

 

100 Sit Ups
50 Wall Ball  20#/14#
30 Pull Ups
30 Box Jumps  20″
30 Knees to Elbows
800m Run
30 Knees to Elbows
30 Box Jumps
30 Pull Ups
50 Wall Ball
100 Sit Ups
Post time.

 

Level 1
EMOM for 20 minutes
Odd: 5 Back Squats
Even: :20 L Sits
+
50 Thrusters  45#/35#
50 Burpees
Post load and time.

Level 2
10 Rounds
250m Row
3 Reps of complex:
1 rep is 1 Power Clean + 1 Front Lung Rt. + 1 Front Rack Lunge Lt.+ 1 Front Squat 115#/75#
Post time.

Barbell Club
Deadlift 3,3,3,3,3
+
Bulgarian Split Squat @ Front Rack Position 5 X 5 each leg.
Post load.

CrossFit Old School
“Fran”
21 – 15 – 9
Thrusters 95#/65#
Pull Ups
Post time.

 

 

Copyright © Crossfit East County 2015