Athlete Spotlight: Sarah Montes
Name: Sarah Montes Age: 31 Occupation: Letterpress Printer/Stationery Designer/Retail Hometown: Palmdale, CA Which class time do you usually attend? 6 or 7 pm Favorite WOD: Anything without wall balls! Favorite CF Movement: Heavy squats Least Favorite CF Movement: Assault bike 3RM Back Squat: 130 1RM Deadlift: 170 Favorite Food: Cereal! Favorite Movie: Lord of the […]
Friday 8.3.18
Essentials: A. 4 Sets Barbell Hip Thrust x 7 reps On the 2:30 min Mark Build to a Heavy final set B. For Time: Thruster x 60 reps *Any time you break you must run 200 meters.* You may rest the bar overhead in a locked out position, resting the barbell any other place constitute […]
Thursday 8.2.18
Essentials: A. 12 min Thoracic Rotation Scapular Drill x 15 per side Shoulder Activation x 10 reps Banded Knee Prehab x 15 reps per leg B. Teams Of 3 5 Rounds For Time: Deadlift x 36 reps 135/85 Kettlebell Swing x 27 reps 44/25 Dumbbell Shoulder to Overhead x 18 reps 35/20 Fitness/Performance: A. 12 […]
Wednesday 8.1.18
Essentials: A. 5 Sets Kettlebell Front Squat x 5 reps Tempo 33×1 + Kettlebell Thruster x 5 reps Tempo 33×1 On the 2:30 min Marks B. 3 Sets Assault Bike x Max cal 45 sec Rest 2:15 min Wall Ball x Max reps 45 sec Rest 2:15 min Dumbbell Push Press x Max reps 45 […]
Tuesday 7.31.18
Essentials: A. 15 min EMOM 1. Mixed Rack Kettlebell Overhead Step Back Lunge Right x 3 reps 2. Mixed Rack Kettlebell Overhead Step Back Lunge Left x 3 reps 3. Hollow Hold x 20 sec B. 7 min AMRAP Dumbbell Renegade Row x 7 reps per arm Burpee x 7 reps Fitness: A. 15 min […]
Monday 7.30.18
Essentials: A. Yearly Benchmark ‘Jerry’ For Time: Run x 1 mile Row x 2000 meters Run x 1 mile or Scaled ‘Jerry’ Run x 1000 meters Row x 1500 meters Run x 1000 meters Fitness: A. Yearly Benchmark ‘Jerry’ For Time: Run x 1 mile Row x 2000 meters Run x 1 mile Performance: A. […]
Saturday 7.28.18
Essentials: A. 5 Sets Shoulder Press x 4 reps 78% Tempo @ 30X1 On the 2:30min B. 4 Sets Hang Power Snatch x 10 unbroken reps On the 2min Marks C. 3 Sets KettleBell Turkish Get Up x 2 reps Kettlebell Press x 5 reps Kettlebell Snatch x 7 reps *Lower back to ground then […]
Hugo Open 5
The Hugo Story When naming CrossFit workouts after girls, CrossFit founder Greg Glassman said it best. “I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a female’s name. […]
Friday 7.27.18
Essentials: A. 5 Sets Right arm Kettlebell Hang Clean x 5 reps Right Arm Kettlebell Front Squat x 5 reps Left arm Kettlebell Hang Clean x 5 reps Left Arm Kettlebell Front Squat x 5 reps On the 2:30min B. 2 Sets Sit Up x 24 reps Box Jumps x 12 reps Dumbbell Step Back […]
Olympic Weightlifting Class Fall Session
When: Tuesday and Thursday at 9:30 am and 6:00 pm Where: Kids/Teens room at the front of the gym Cost: No Excuses CrossFit members – $200 Non-members – $300 Duration: 8 weeks (Tuesday, August 7 through Thursday, September 27) Class schedule: Coach-led drills and technique work. FAQs Who is coaching the class? The weightlifting class […]