Wednesday 10/29/2014


  • No 7pm Session this Friday (Halloween), October 31.
  • 4th Annual Halloween Bash at the box!! – Saturday, November 1 at 4pm
    We’ll be having our 4th Annual Halloween Bash Saturday, November 1, so start getting creative and start looking for that costume!! Prize goes to the best costume and demonstration to the individual or group. It will be potluck so bring a dish and drinks to share!!
  • New Schedule for the next 4 weeks – October 29 thru November 24
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.
  • NLI The Final Series 3 – Saturday, December 13
    This will be the final competition of the NLI Series. Sign up before the spots are filled up!!. It will be held at Cerritos College.

Snatch – 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
Clean & Jerk – 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
Back Squat – heavy single

WOD: AMRAP in 10 minutes

1x Bar-up
2x Strict pull-up
3x Chest to bar
4x Kipping/Butterfly pull-up

1x Strict pull-up
2x Chest to bar
3x Kipping/Butterfly pull-up
4x Toes to bar

*Can only drop between movements. Not during. No rep if dropped during movements.

Modify with bands or jumping pull-ups