Polar ladies

Shout out to some of our incredible ladies who took the plunge yesterday at the annual Polar Bear Plunge at Long Beach! Proceeded went to Make a Wish Foundation. You could have not asked for a better day to jump into that cold water! Way to represent!

Strength - every 90 sec x 6 sets

• 0:00- 3 Front Squats @ 75%

• 1:30- 2 FS @ 80%

• 3:00- 1 FS @ 85%

• 4:30, 6:00, 7:30- 1 FS @ 90%

*** After each set preform 6 HSPU, 10 Push Ups, or 2 wall walks ***

WOD- every min on the minute x 10mins

• 20 DU

• 1 Squat Clean Thruster (inc weight every round)

Happy Birthday Esek!

Happy birthday to Coach Esek! Perfect timing for “flashback Friday"! Look at those freckles!!! We hope you have a GREAT day!!

WOD - Part 1 - with a 10:00 cap

• 25 Bar facing burpees

• 25 Squat Snatches (115/80)

• 25 Bar facing burpees

  Part 2- cap at 15:00 mark

• 1 RM Hang Snatch

Conditioning - 5 RNFT

• 15/12 Cal Row

• 50 ft. KB lunge

• 15/12 Cal Row

• 1:00 Rest

Brrrr

Hello winter… nice to see you too!

Make sure we are wearing layers and warming up properly before hitting this workout today!

WOD- 10 RFT

• 14 Russian KB swings

• 8 Box Jumps

• 2 Rope Climbs

Body Armor- 3 RNFT

• :30s KB front squat hold

• 10 KB bent over rows

• 25 seated banded rows

Strength & Skillz

MORNING CREW - please use caution when coming to the gym, roads might be icy.

Whats better than combining our strength with our skills! Today we are getting after it! Practice makes perfect with everything. If we feel like we are getting “stuck” with a modification, ask a coach how to progress from where you are. We are here to help YOU. We’ve got a bunch of different modifications up our sleeves to share. Pick our brains!

Strength - Every 2:00 x 5 Sets

• 3 Front Squats + 6 Back Squats +

• 25-50- ft. Handstand walk or practice :30-:40sec

WOD - 18 min AMRAP

• 21/15 Cal Row

• 3 Rounds C2B Cindy

• 5 Squats Cleans (185/135)

Give it your best

“How long are you going to wait until you demand the best of yourself.” - Epictetus

“It’s human nature to hold back. Even, if it’s just a little bit. It’s a survival mechanism we’ve built. If we send our all, but, we fail… we’ve been exposed. We feel embarrassed, even if only for a fleeting moment in time. We can all relate to a recent time where we found ourselves there. Think about how you felt. And ask outselves - was it so bad, that we’re willing to risk what our best has to offer?

Without active thought and effort, as the quote call for, it won’t happen. We literally have to demand it of ourselves. It takes work, as we’re deeply programmed in our subconscious not to. The choice of words Epictetus used above was purposeful. There isn’t a hint of achieving success, victory, or anything of the like. It was instead a plea to throw circumstances off the table, and to focus on one singular piece - are we giving our best today?

If we can focus on just that, everything else seems to just fall into place.”

Strength - 4 Rounds NFT

• 5 Pausing Romanian Deadlifts

• 5 Box Jumps (step down)

WOD - Part 1

• 25-20-15-10-5

• Box Jump Overs

• T2B

  Right into Part 2

• 5-10-15-20-25

• Hang Power Snatch (75/55)

• Wall Balls (20/14)