(925) 284-XFIT or (925) 284-9348 lamorindacrossfit@gmail.com

23 May 17

3 Reasons Women Should Strength Train from the Volt Athletics Blog

WOD

Strength: Front Squat 8 sets of 2
MetCon: 30 Front Squats for time
4pm Kettlebell
5 4 3 2 1
Double kb front squat
Alternating strict press
Then
10 8 6 4 2
Snatch left/ right
Burpee
Don’t forget that ¬†this Monday the 29th will be Memorial Day. We welcome everyone to join us for a workout in honor of Anni’s brother Gabe at 9am as well as our potluck barbecue at 1pm.

22 May 17

Physical Education to Counter our Culture from BreakingMuscle

MetCon 1: “Continuous Burpees”
With running clock, 1 Burpee in first min, 2 in 2nd, 3 in 3rd, …, until unable to finish the required burpees
MeetCon 2: 100 Abmat situps for time
Don’t forget that one week from today, Monday the 29th, will be Memorial Day. We welcome everyone to join us for a workout in honor of Anni’s brother Gabe at 9am as well as our potluck barbecue at 1pm.

21 May 17

Open Gym today from 9-12

Come in and work on a new skill or spend some quality time with a lacrosse ball.

Remember, next Monday is Memorial Day and we all need to get ready for the “Gabe” wod that day.

20 May 17

AMRAP in 20 minutes:
3 SDLHP (135-95)
6 Toes to Bar
9 Push-ups
50 Single Unders

19 May 17

Skill: Turkish Get-ups
MetCon: 8 Sprints from Yellow Fence to top of hill

18 May 17

Strength: 8 sets of 3 Deadlifts
MetCon: AMRAP in 6 minutes of 10 Pullups, 10 Russian Swings (53/35), & 5 KB Front Squats (each side)

17 May 17

Jaime is getting some good coaching

Skill: Pistols
MetCon: 30-20-10 Sumo Deadlift High Pulls (65-95), Situps

16 May 17

Climbing ropes is a very satisfying skill

WOD
Strength: Weighted Ring Dips 7 sets of 5
Partner MetCon: 6rds of 40 Double Unders & 10 Burpees
Kettlebell @ 4pm
All skill all class

15 May 17

Working out after the workout is the way to accomplish your specific goals

“Kelly”
5rds
400m Run
30 Box Jumps
30 Wall balls

14 May 17

Happy Mother’s Day

We will be open from 9-12 Sunday morning.

Come do some extra training to get ready for our “Gabe” workout in 2 weeks.

13 May 17

Guns give you wings.

Kettlebell WOD
3 rounds of 30sec work, 10sec rest of:
Alternating KB Lunges
Ice Skates
KB Push Press
Split Shuffles
Ring Rows
Burpees
KB Goblet Squats
Resistance Band Pulls
9am WOD
Strength: Deadlift 5×5
MetCon: 50 Thrusters (95/65), 50 GHD Hip Extensions, 50 Single Unders, 50 Lunges, 50 Russian Swings

12 May 17

Scott can do it too!

“McGhee”
AMRAP in 30 min of:
5 DL (275-195)
13 Push-ups
9 Box Jumps (24, 20)

11 May 17

This is normal shoulder range of motion; are your shoulders normal?

Skill: Barbell Jerk
“Continuous Ring Dips”
With a running clock, 1 dip in first min, 2 dips in 2nd min, 3 in third, … until unable to finish the round

10 May 17

Strong guy in action

Strength: Front Squat 8 sets of 3
MetCon: 4 rounds- Max effort sprint from Stop sign to top of hill, rest

9 May 17

Doing bridges is a good way to get your picture on the blog.

 

Skill: Muscle-ups
MetCon 1: AMRAP in 1 of HSPU, no rest, AMRAP in 2 of Clapping Pushups, no rest, AMRAP in 3 of Push-ups
MetCon 2: AMRAP in 1 of Goblet Squats (44/26), no rest, AMRAP in 2 of Jumping Squats, no rest, AMRAP in 3 of Air Squats
KettleBell workout @ 4pm:
5 rounds with two kettlebells
5 Swings
5 Cleans
5 Press
5 High pull/ snatch

8 May 17

Look how hollow they all are

 

Strength: Weighted Pull-up 3 sets of 5
MetCon: “Grace”
30 Clean & Jerks for time (135/95)

7 May 17

Sunday Open Gym day

We’ll be open from 9-12 this morning for you to come join us and work on your personal goals.

6 May 17

Skill: Ring Dips
MetCon: AMRAP in 15 of 1 Deadlift (225/155), 2 Muscle-ups, 3 Cleans (135/95), 4 Handstand Push-ups

5 May 17

 

Strength: Weighted Pull-up 5×5
MetCon: 4 rounds of 400m Run, 25 Situps, 1 Rope Climb

4 May 17

Two good squats that look very different

 

Barbell Complex:

6 rounds of 3 of

Sumo Deadlift + Sumo Deadlift High Pull + Clean + Push Press + Overhead Squat