Beach WOD


Partner carries in the sand are a piece of cake.

Whether you believe the start of Summer is Memorial Day or the 4th of July, there is no question we are officially right in the middle of the funnest part of the year (not objective – I love me some summer!!!). The weather is warm, the days are long, and there are a million fun things to do. One of those fun things in So Cal is getting down to the beach, and what’s better at the beach than a little working out before you chillax. Well, that’s just what we’re doing this Sunday. It’s a little last minute, but we’re working on rallying the troops for a fun day in the sun!!! Here’s what you need to know…

  • When: Sunday, July 9th, 9:00am!
  • 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 WOD, followed 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.

Side note: there will be no Open Gym on Sunday since we will be at the beach working out. Come down and join us for a workout instead of heading to the gym.

Workout of the Day 7/6/2017 – Thursday


A. Maintenance
Deadlift 3-3-3-3

B. Maintenance
3 Rounds (Not For Time):
3 Rope Climbs
6 Handstand Push-Ups
9 V-Ups

C. Met-Con
2017 Masters Qualifier Event 3
Shoulder to Overhead (135#/95#)
C2B Pull-Ups

Check out all the division Rx’s here.

CrossFit Lite

A. Met-Con
5 Rounds:
15 KB Swings (1.5 pd/1 pd)
15 Wall Balls (20#/16#)
30 Double Unders
15 Sit-Ups
15 Steps Walking Lunge

CrossFit 101

Thruster 8-8-5-5-5

Ring Rows