GRID Fridays


The Friday that you have all been waiting for  – GridFriday is here!

We’re excited to introduce you to what I’ve been involved with outside of CrossFit the last 2 years. We just completed the second season of the professional fitness league that couldn’t have been started without its roots from CrossFit.

How the National Pro Grid League (NPGL or also known as the GRID) differs from CrossFit primarily is that it’s a team concept.

Taken from the NPGL website:

What is GRID

GRID is the world’s first professional spectator sport with two co-ed teams racing head-to-head in a two-hour match. It incorporates speed, skill and strategy in a test of endurance through a variety of weightlifting and body-weight elements. Each two-hour match features two 14-person teams (7 women, 7 men, one of each being over 40 years old) going head-to-head in 11 races.

How we wanted to bring this to the LAX CrossFit family is that we want you to be working as a team. As partners, every Friday, you will try out variations of the Echo race (the women’s race 3 & 4 and men’s race 5 & 6) and the Triad race (women’s race 9 and men’s race 10). It’s up to you and your partner how to strategize to finish the races in the fastest times.

To give you a heads up for this week’s WOD’s…

McKinley Race 3 & 4 Women’s Echo brief video description

And if you have a few minutes to watch how the LA Reign and Phoenix Rise race, here’s from Season 1.

Race 3

Race 4

McKinley Race 9&10 Triad brief video description

Race 9 Women

Race 10 Men

Still reading today’s blog? Here’s some incentive for you to read the blogs for the WOD rather than going straight to SugarWOD!

A free C2O to the duo with the best times on Friday.

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

Workout of the Day 11/6/2015 – Friday


GRID Partner WOD – McKinley Match

“Echo” – For Time/Reps (5 Minutes x 2):
20 Overhead Squats (115#/85#)
20 Bar Facing Burpees Over Bar
20 Chest to Bar Pull-Ups
20 Hang Cleans (155#/105#)

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 Minutes):
20 KB Swings (2 pd/1 pd)
10 Muscle-Ups
15 Wall Balls (20#/14#)
7 Handstand Push-Ups
12 Snatches (135#/105#)

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