Last week’s Locker WOD winner: Jacque!
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Friday: 5:30 - Noon
Saturday: 7:30 - 10:30 (unsupervised open gym) Sunday: Regular Hours 3pm - 5pm
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Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death. A fund for Arnie's family has been established by the Los Angeles County Fire Department.   "Arnie"
With a single 2 / 1.5 pood kettlebell: 21 Turkish Get-up, Right arm 50 Kettlebell Swing 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm Men: 28:48 - (Eric S.) Women: Uncontested Recovery: 20 Minute Airdyne Upgrade that can of tuna with this delicious recipe!
 10 - 1 Kettlebell Snatch @ 33% snatch each hand Horizontal Kettlebell Swing Clean @ 55% Recovery: 2 Rounds 500 Meter Row 20 GHD Sit Ups 20 Min AMRAP 100 ft right arm Farmer Walks 100 ft left arm Farmer Walks 20 Land Mines Twist @ 25% snatch Recovery: 10-50 Walking Lunges 5 Burpees after each set  6/28
20 Min AMRAP 100 ft right arm Farmer Walks 100 ft left arm Farmer Walks 20 Land Mines Twist @ 25% snatch 6/29 10 - 1 Kettlebell Snatch @ 33% snatch each hand Horizontal Kettlebell Swing Clean @ 55% 6/30 "Arnie" With a single 2 / 1.5 pood kettlebell: 21 Turkish Get-up, Right arm 50 Kettlebell Swing 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm Men: 28:48 - (Eric S.) Women: Uncontested 7/1 21 - 15 - 9 Barbell Weighted Box Step each leg @ 40% Back Squat Floor Wiper same bar (if possible) GHD Raise 7/2 CrossFit Open 12.1 7 minutes Max Burpees to a target 6” higher than your reach Compare to 3/7/18 7/3 Tabata 8 Rounds 20 seconds Knee to Elbow 10 second rest 20 seconds Snatch High Pull 10 second rest 20 seconds L-Sit 10 second rest 7/4 Happy Fourth of July! Closed  "CrossFit Total" Back Squat, 1 rep (of three “attempts”) Shoulder Press, 1 rep (of three “attempts”) Deadlift, 1 rep (of three “attempts”) Kevin T: 1187 = 455 (BS record), 225, 507 (DL record) Suzanne A: 723 = 287.2 (BS record),120, 316 Compare 10/3/19 Recovery: 1-10 (Multipliers) of: 1 Burpee 2 Mountain Climbers 3 Sit Ups Weight Ladder Thruster Perform 1 rep every minute Start at 50% of your max go up 10# every minute after 75% go up 5# each minute Recovery: 4 Rounds 5 Burpees 100 Meter Run 10 Air Squats 100 Meter Run   U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.   "Severin"
50 Strict Pullup 100 Pushups, release hands from floor at the bottom Run 5K If you've got a twenty pound vest or body armor, wear it. Recovery: 4 Rounds Run 200 Meters 200 Meter Waiter Carry Quick reminder all locker fees go directly towards new equipment. If you have ideas for gear, direct them towards Kelia. If you are not here during her trainer hours, any of the rest of us trainers can pass the word.
There are quite a few lockers that are now available. Deluxe $6 per month - 6 lockers available Prime $5 per month - 2 lockers available Budget $4 per month - 1 locker available Econo $3 per month - 6 lockers available If you have an automatic draft already in place, the appropriate fee will be added to your next draft. If you pay in 3 month increments, we will added it to your next contract. If you currently have a locker and want to give it up, let Clint, Lacey or Kelia know. -C- |