Sprucin’

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I’m sure you’ve all noticed the updates, improvements, cleaning up, reorganization, and just in general the awesomeness we’ve been putting into our LAX CrossFit. We hope you’re enjoying it half as much as we have while doing it. It’s definitely one of those hard work = joy kind of things. And in case you’re wondering, there’s lots more goodies coming. #GetSomeSprucin

One of the biggest changes - we redid the med ball storage area. More wall space, way more floor space, and it made me clean up the speaker (5 years of dust is a lot)!

One of the biggest changes: we redid the med ball storage area. More wall space, way more floor space, and it made me clean up the speaker (5 years of dust is a lot)!

 

The 101 whiteboard is now sectioned off and super pretty. Every class has its place and it looks so pretty!

The 101 whiteboard is now sectioned off and super pretty. Every class has its place and a smidge more functional!

 

Our job: we're going to add back the January PR's for reference and celebrating all of your awesomeness (don't worry, we took a pic before we painted). Your job: get some February PR's!!!

Our job: we’re going to add back the January PR’s for reference and celebrating all of your awesomeness (don’t worry, we took a pic before we painted). Your job: get some February PR’s!!!

 

New and improved KB reference chart. I bet some of you still don't know how much 1.5 pood is in lbs. Now you do!

New and improved KB reference chart. I bet some of you still don’t know how much 1.5 pood is in lbs. Now you do!

 

And we saved the best for last - Benzo's QOD has a dedicated home as it should. I know every single one of you reads it every day just like I do!

And we saved the best for last – Benzo’s QOD has a dedicated home as it should. I know every single one of you reads it every day just like I do!

 

Workout of the Day 2/3/2016 – Wednesday

CrossFit

A. Maintenance
E2MOM 10:
3 Bench Press

B. Focus Met-Con
2 x AMRAP 7:
30 Snatches (75#/55#)
10 C2B Pull-Ups
30 Snatches (115#/75#)
10 C2B Pull-Ups
30 Snatches (135#/95#)
10 C2B Pull-Ups

Rest 2 minutes between rounds. Start over each round. Score each round’s reps and total reps.

CrossFit 101

Skill.
Turkish Get-Up 4 x 4

Met-Con.
21-15-9-15-21:
Thrusters
Sit-Ups