Beach Day v2


It was so much fun that we’re doing it again. By popular demand we’re doing this one on a Saturday – this Saturday, 7/22 to be exact. Here are the details:

  • When: Saturday, July 22nd, 10:00am!
  • Where: 25th St., Manhattan Beach, CA (there are 2 lots just West of Bruce’s Park – linked, and plenty of street parking if you can score it).
  • What: Beach WODfollowed by some med ball volleyball, regular volleyball, beach bocce, corn hole, and whatever other fun things we decide to do.
  • What to Bring: Lots of water, sunscreen (if you believe in the stuff – I haven’t used it in over a decade, but then again I come from a long line of nomadic people who roamed the desert for years), snacks/food, surf boards/boogie boards, umbrellas (we’ll put up the LAX ez-up), and any games you want to play besides what we’ve mentioned.

Schedule update: we’re keeping the 8am CrossFit Lite class at the gym, but no class at 9am or 10am.

Workout of the Day 7/18/2017 – Tuesday


A. Strength
Back Squat 20

Goal is to start with 60% of your 1RM for 20 reps the first time you do this, and increase the weight by 2.5-5 lbs each time until you can no longer successfully complete 20 reps at that weight. The bar can not be re-racked and rests at the top should be limited to 5-8 seconds max.

B. Maintenance
Bench Press 5 x 3

C. Met-Con
6 Rounds:
200m Run
6 Power Snatches (135#/95#)
6 Box Jumps (30″/24″)
6 KB Swings (2 pd/1.5 pd)
6 Burpees Over Bar

CrossFit Lite

A. Met-Con
‘Fight Gone Lite’
5 Rounds:
Wall Balls (16#/12#)
KB Swings (1.5 pd/1 pd)
Box Jumps (24″/20″)
Double Unders

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” you must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

CrossFit 101

Front Squat 6 x 4

4 Rounds:
10 Front Squats
30 Double Unders
200m Run