Final #GRIDFriday


Upcoming Holiday Schedule

• Monday, 11/23/15: Regular Scheduled Classes (No Kids).
• Tuesday, 11/24/15: Regular Scheduled Classes (No Kids).
• Wednesday, 11/25/15: 5a, 6a, 7a, 8a, 5p, 6p, 7p is last class. No 101 class.
• Thursday, 11/26/15: 10a Thanksgiving Day WOD.
• Friday, 11/27/15: Closed.
• Saturday, 11/28/15: 9a Class.
• Sunday, 11/29/15: Regular Open Gym – 10a-12p.

The time has arrived, your final #GRIDFriday at LAX CrossFit for the month of November. Was it as fun for you as it was for me to find a way to get you all involved in my GRID life?

Editor's note: Good squat, better judge!

Editor’s note: Good squat, better judge!

It’s been exciting the last 2 years to be a part of this growing sport. From the initial concept, the very first races at the LA combines through this last season, Season 3 has many more things to explore and grow into. The athletes that have come through are just amazing. I would have to say it’s really exciting to watch the GRID matches, sometimes even more so than a usual CrossFit competition. 

Friday is also your last chance for you and your partner to win a C2O for the best times of the week.

What you need to do is the following:

•  On Instagram, you need to tag @LAXCrossFit and #LAXCrossFit

•  You also need to post your time in the picture and also use tags #NPGL #GRID #GRIDFriday

This week’s GRID adaptions are from the Pike’s Peak match format. Here’s Race 3, the Women’s Echo:

Your rep scheme and movements are slightly different so don’t use the video are a gauge. Just their strategy. 

Here’s Race 9, the Women’s Triad

Again, slight change in the movements compared to GRID but I believe you all can complete this no problem! 

I would love feedback on what you thought of this month’s programming. From Competition Tuesdays to GRIDFridays, it would help not just me but the coaches as well to know what you liked, what you didn’t, and how we can get you NOT to cherry pick your workouts! 

Email me or smack me in the head at the box when you see me.

Workout of the Day 11/20/2015 – Friday


GRID Partner WOD – Pikes Peak

“Echo” – For Time/Reps (5 Minutes x 2):
20 KB Swings (2 pd/1 pd)
20 Handstand Push-Ups
5 Muscle-Ups
20 Snatches (135#/95#)

Only 1 partner works at a time. 5 minutes to complete. 1 minute rest, then repeat (finish under 5 minutes for more rest – score time or reps at 5 minutes).

“Triad” – For Time/Reps (10 Minute):
7 Clusters (135#/95#)
20 Box Jump Overs (24″/20″)
60 Double Unders
4 Rope Climbs @ 15′
15 Cleans (185#/135#)

Only 1 partner works at a time. 10 minutes to complete (GRID was 6 mins).