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

17 Aug 17

Reminder from Ella and the LCF kids: Please bring your food bank donations for our bin near the check-in computer. Just one more week to help out a good cause!

Buy-in: 2 rds
– 25 Double Unders
– 10 Slam Balls

AMRAP in 10 minutes:
– 10 push ups
– 10 air squat
– 20 sec. L hang

Cash Out: 2rds
– 30 sec side plank each side

16 Aug 17

New and long-time members alike benefit from Oly class! Join us on Tuesdays at 6pm and Saturdays at 10am.

A. Split Jerk 5×4 (alternating legs)
B. 4 rounds:
– 5 Single arm DB Push Press (right) (45/25)
– 5 Pull ups
– 5 S.A. DB Push Press (left)
– 5 Pull ups
C. 1 minute Airdyne calorie challenge

15 Aug 17

Take the challenge–the Lurong challenge!

Join your fellow LCF cave-dwellers for the Lurong challenge! Learn more and register here.

WOD:

A. Snatch Grip DL 4×8

B. “Van Aalten” AMRAP in 20 minutes (with partner)
– 2000m Row
– 150 Wall Balls
– Max TTB with rest of time
(one partner is working while the other is holding a handstand or holding a bar overhead)

4pm Kettlebell class:

For time, 15-10-5:
– 1-arm swings L
– 1-arm swings R
– H2H
– KB wallball
Then
5…1
– Double Burpee deadlift
– 50m rack carry
– 50m farmers carry
– Double cleans

14 Aug 17

a. Hang Squat Snatch 5×5
b. For time:
– 100 Double Unders
– 50 Toe Touches
– 30 Box Jumps
– 15 HSPU
– 30 Box Jump
– 50 Leg Raises
– 100 Double Unders

13 Aug 17

Open Gym!

Come in and get your fitness on!

12 Aug 17

8am Kettlebell:
3rds, 30 seconds break between rds:
– Split squat 10 reps
– Pushups 10 reps
Then
– Pull up, ring pull up max
– Squat jump 15
Then, finisher:
– 30 on 5 off, 3 rds
– Air squats, plank, ring pistols each leg, and run in place

9am WOD
A. Heavy Prowler Push 5x100m
B. 10 rds:
– 8 Thrusters (75/55)
– 8 Burpees over bar

11 Aug 17

A. Handstand Holds 5x 20 seconds
B. 4 rds:
– 400m run
– 50 Double Unders
– 15 Push ups
– 5 SDHP (70/53)

10 Aug 17

A. Hang Squat Clean 5×5
B. EMOM for 20 minutes (stations)
– 10 Hammer Hits
– 12/10 cal row
– 12 Am. Swings
– 30s plank hold
– 15 air squat

9 Aug 17

Metcon:
4rds:
-200m run
-10 KB single arm OH squats (44/26)
– 20 Russian twists (44/26)

*rest 3 min*

3rds:
-50 DU
-10 Goblet squats (44/26)
-20 Russian twists (44/26)

*rest 2 min*

2rds:
-100m run
-10 Reverse lunges (44/26)
-20 Russian twists (44/26)

8 Aug 17

Stupid human tricks with coach Travis

Strength: Snatch Balance
6X3

Metcon: 15 min AMRAP:
– 8 Alt. DB Snatch (50/35)
– 10 Burpees over Box (24/20)
– 12 TTB/ V-ups

4pm

KB CLASS!!!!!!

7 Aug 17

7 Aug 17

Strength:
Back Squat 4X8

Metcon:
6 rds:
– 100m farmers walk 62/44
– 10 Wall Balls 20/14
– 8 Pull-ups/Ring rows
– 15 Sit-ups

6 Aug 17

Happy Sunday!

Come in to Open Gym from 9-12.

Watch the above video for inspiration to practice your classic lifts.

5 Aug 17

You can thank Karina for any weighted bridges you might see in the future.

8am Kettlebell

10 reps each 3 sets
Reverse prisoner lunges
Incline bench press
Pullup/assisted/jumping
Squat to press dumbbell/kettlebell
Bent over rows db/kb

9am WOD – In honor of Pete’s milestone birthday!!

60 reps of each movement:
Box jump
Wall ball
Sit ups
Lunges
Kb swings

4 Aug 17

“Holy cow! I don’t think I can even do that.” – Patrick S. (pictured)

a. AMRAP in 15 min
– 5 KB snatch R arm (44,26)
– 5 V-ups or GHD sit-up
– 5 KB snatch L arm
– 5 V-ups or GHD sit up
b. Core stabilization circuit

Tomorrow: Don’t miss our special milestone birthday WOD for Pete at 9am!

3 Aug 17

10 Myths of Olympic Weightlifting from BreakingMuscle.com

a. Overhead Squat 3×10
b. 5 rds for time:
– 15 Pull ups
– 10 sideways step ups (each side)
– 5 Burpees

Join us this Saturday (Aug 5th) at 9am for a special milestone birthday WOD for Pete!

2 Aug 17

a. DB or KB Bench 3×10 w/ 8 Shoulder pass throughs each set
b. EMOM for 10 min
– 5-8 push ups
– 5-8 squat jumps with KB (35,25)
– 5-8 sit ups with KB (35,25)

1 Aug 17

WOD
a. Front Squat 3×10
b. For time:
– 500m row, 20 slam ball
– 750m row, 15 slam ball
– 500m row, 20 slam ball
4pm Kettlebell
Partner up for double kb work
3 reps each 5 working sets
Front squat
Clean
Front squat
Press
Front squat
Swing
Then finisher

31 July 17

5-10-15-10-5
– Deadlift (185/155)
– Hand Release Push Up
Bear crawl holding DB in each hand 1 length of the cage in between each round

30 July 17

Strong overhead position

Another Open Gym Sunday with Coach Travis from nine until noon.

Open Gym a a great time to make up a workout that you missed, practice your technique on a difficult movement, or even just spend some time stretching.

 

29 July 17

8am Kettlebell

45 on 15 off for 3 rounds
Goblet squat, kb pushup, ring rows, walking lunges
Then
1 hand swing r/l
Inchworm
Box step ups
Burpee no pushup

9am WOD

a. AMRAP in 8 min
– 5 OH squat (135,95)
– 200m run
b. AMRAP in 4 min
– 5 Front squat
– 100m run
c. AMRAP in 2 min
– 5 Back squat
– 50m run