Big and Little

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Changes

We’re making some little ones and some big ones. Some are happening very soon and others a little down the road. And as always, we’re keeping you guys in the know and want to hear what you think. If you have some feedback, shoot us an email, comment on this post, or use the form on the right if you want to keep it anonymous.

9am moving to 8am

Starting next Monday, 6/9/14, we’re moving the 9am up an hour to 8am. Think of it as our version of daylight savings. You’ll get your workout done a little earlier and have that much more day ahead of you.

Gymnastic Strength & Conditioning

Also starting next Monday, 6/9/14, the 4pm class will have a new version of programming. It will be focused on gymnastic strength, followed by some conditioning work. The gymnastic strength portion will cover a wide range of topics including bent arm strength, straight arm strength, mobility, flexibility, hand balancing, core work, and much more. The conditioning work will be similar to what you all know as a met-con, but different. The 4pm class workout will appear on the blog below the regular WOD starting next week.

Barbell Club

We’ve heard the requests and we’re making it happen. The Club’s goal is to improve your Olympic lifting, along with the accessory and mobility work needed to do so. We’re finalizing some details, but look for the Club’s first meeting time as early as this weekend.

Yoga

Another popular request. We’ve been talking to several yoga teachers and are finding the right person to get you guys some yoga action. We’re looking to have somewhere between 2 to 6 classes per week hit the schedule in the next few weeks. Keep your eye on the blog for more info.

More Kids

Apparently there are some teenage kids out there looking to get their CF on, which makes sense with all those younguns wrecking house at Regionals. So we’re working on getting a CF Kids Teen program going. It will most likely take place on the weekends. That along with some CF Kids Summer Camps are in the works.

Events!

Besides an upcoming beach day, we’ve started working on another in-house competition. The last one was a big hit and we’re due for another one. Can’t give away too much, but think Three’s Company! Keep an eye out for news on that. Along with other exclusive events coming to LAX.

Workout of the Day 6/2/2014 – Monday

Athlete

Mobility.
5 Rounds:
60s Squat Bottom (back rack)
30s Hang

Goal is to find a weight you can hold at the bottom of a squat for 60 seconds. For some it may be just the bar or even unloaded. If you need to decrease load in later rounds, do it.

Met-Con.
3 Rounds:
15 Hang Power Cleans (95#/65#)

20 Pull-Ups

Competitor

Mobility.
5 Rounds:
60s Squat Bottom (back rack)
30s Hang

Goal is to find a weight you can hold at the bottom of a squat for 60 seconds. For some it may be just the bar or even unloaded. If you need to decrease load in later rounds, do it.

Met-Con.
3 Rounds:
15 Hang Power Cleans (115#/75#)
20 Chest to Bar Pull-Ups