Presidents’ Day

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Schedule Update

Today is Presidents’ Day and most people are off of work and/or school, so we have an abbreviated schedule:

  • NO Class 5am, 6am
  • CrossFit Classes at 7am, 8am
  • CrossFit Lite at 10am
  • CrossFit Classes at 5pm, 6pm, 7pm
  • CrossFit 101 at 7pm
  • NO Class at 8pm

If you have an Alexa device, you can check in with the LAX CrossFit Alexa Skill for all the latest, including schedule announcements like the one above.

LAX CrossFit on Alexa

Workout of the Day 2/20/2017 – Monday

CrossFit

A. Maintenance
Power Clean
ME Unbroken Reps (185#/125#)
ME Unbroken Reps (155#/105#)
ME Unbroken Reps (135#/95#)
ME Unbroken Reps (115#/75#)

Perform as many reps unbroken as possible. Rest 2 minutes between each set. Choose a starting weight you can perform at least 3-5 reps unbroken.

B. Met-Con
CrossFit Open 14.2/15.2:
Every 3 minutes for as long as possible:
From 0:00-3:00:
10 Overhead Squats (Rx | 95#/65#) (Scaled | 65#/45#)
10 Chest to Bar Pull-Ups (Scaled | Pull-Ups)
From 3:00-6:00:
12 Overhead Squats
12 Chest to Bar Pull-Ups
From 6:00-9:00:
14 Overhead Squats
14 Chest to Bar Pull-Ups

Continue with the pattern until you fail to complete both rounds within the allotted time.

CrossFit Lite

A. Met-Con
7 Rounds:
1 Min. – Weighted Step-Ups (2 x 1 pd/2 x .75 pd)
1 Min. – Burpees
1 Min. – Row for Calories
1 Min. – Rest

B. Met-Con
ME 1K Row

CrossFit 101

Skill.
Rope Climb

Met-Con.
4 Rounds:
20 Slam Balls
200m Run
2 Rope Climbs