Monday 8/22/2016


  • Change of schedule – No 10am session for this Monday, August 22.
  • Dragon Boat Outing – Saturday, August 27 – 7:30am to 12pm.
    We have reserved one Dragon boat for the first 20 people to sign up. Starts 7:30am and will end with a potluck lunch at 11am then chill on the beach. We will start a sign-up list on the whiteboard today and will need to finalize the list by this Saturday. No cost and paddles/vests are included. Just wear your regular swim/training gear and bring sunscreen, towel and a great attitude.

    Location will be at Mothers Beach in Long Beach.

    Check out their video! Pretty cool!

  • SGV Throwdown Competition – Sunday, August 28.
    This is a partner (same gender) competition hosted by CrossFit West Covina. 4 Divisions (Beginner, Intermediate, Advanced & Masters) and 3 WODs. Check in begins at 7:00 am & Athlete briefing starts at 7:30 am. Spectators are welcome. BBQ all day long, bring the Kids, invite the family and lets have a good time. For more information click here.

    It’s still not too late to sign up. So far we have Team Francisco/Niko, Team Ciery/Jess and Team Brian/Wilson.

Power Clean & Jerk – 60% 2 x 4, 70% 2 x 3

WOD: 3 Rounds for time

30-20-10 Thrusters (m:95#-115#-135#/f:65#-75#-85#)
20-30-40 GHD Sit-ups or Sit-ups
with 400m run after each round