Sunday 7/1/2018

Announcements:

  • SAVE THE DATE for The Annual Beach Party – Saturday, July 14
    Our annual beach party will be on Saturday, July 14 at 10am. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
  • Battleground Competition – Saturday, September 29
    Look out Long Beach, here comes a new and fresh 2-person team functional fitness competition to test the will of the athletes of SoCal. Registration

    Three Workouts- One Fun Day, One Awesome Venue.
    The competition consists of 3 challenging events. Top 3 make podium in each division after 3 workouts.

    TEAM FORMAT:
    2-Person Same Sex Teams

    DIVISIONS:
    Beginner
    Intermediate
    Rx
    Masters 40-49
    Masters 50+

    WHERE:
    Long Beach Convention Center
    300 E. Ocean
    Long Beach, CA, 90802

Active Recovery/Rest Day, make up a missed WOD or practice on your weaknesses. (10am to 11am)

Saturday 6/30/2018

Announcements:

  • SAVE THE DATE for The Annual Beach Party – Saturday, July 14
    Our annual beach party will be on Saturday, July 14 at 10am. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
  • Battleground Competition – Saturday, September 29
    Look out Long Beach, here comes a new and fresh 2-person team functional fitness competition to test the will of the athletes of SoCal. Registration

    Three Workouts- One Fun Day, One Awesome Venue.
    The competition consists of 3 challenging events. Top 3 make podium in each division after 3 workouts.

    TEAM FORMAT:
    2-Person Same Sex Teams

    DIVISIONS:
    Beginner
    Intermediate
    Rx
    Masters 40-49
    Masters 50+

    WHERE:
    Long Beach Convention Center
    300 E. Ocean
    Long Beach, CA, 90802

Teams of 3 WOD: As many total calories/reps in 20 minutes

Station 1:
15 Calorie row

Station 2:
5 Pull-ups
10 Wall-balls
15 V-ups

Station 3: Rest

Each partner starts at a station and when station 1 has completed 15 calories, the team rotates to the next station. Reps continue on Station 2 where previous partner leaves off at that same movement.

Friday 6/29/2018

Announcements:

  • SAVE THE DATE for The Annual Beach Party – Saturday, July 14
    Our annual beach party will be on Saturday, July 14 at 10am. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
  • Battleground Competition – Saturday, September 29
    Look out Long Beach, here comes a new and fresh 2-person team functional fitness competition to test the will of the athletes of SoCal. Registration

    Three Workouts- One Fun Day, One Awesome Venue.
    The competition consists of 3 challenging events. Top 3 make podium in each division after 3 workouts.

    TEAM FORMAT:
    2-Person Same Sex Teams

    DIVISIONS:
    Beginner
    Intermediate
    Rx
    Masters 40-49
    Masters 50+

    WHERE:
    Long Beach Convention Center
    300 E. Ocean
    Long Beach, CA, 90802

Skill: Ski ERG

WOD: For time

Buy-in with 20 calorie Ski ERG

Then 4 Rounds of
50 Double-unders (mod. 100 Singles)
15 Deadlifts (155#/105#)

Thursday 6/28/2018

Announcements:

  • SAVE THE DATE for The Annual Beach Party – Saturday, July 14
    Our annual beach party will be on Saturday, July 14 at 10am. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
  • Battleground Competition – Saturday, September 29
    Look out Long Beach, here comes a new and fresh 2-person team functional fitness competition to test the will of the athletes of SoCal. Registration

    Three Workouts- One Fun Day, One Awesome Venue.
    The competition consists of 3 challenging events. Top 3 make podium in each division after 3 workouts.

    TEAM FORMAT:
    2-Person Same Sex Teams

    DIVISIONS:
    Beginner
    Intermediate
    Rx
    Masters 40-49
    Masters 50+

    WHERE:
    Long Beach Convention Center
    300 E. Ocean
    Long Beach, CA, 90802

Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm)

Wednesday 6/27/2018

Announcements:

  • SAVE THE DATE for The Annual Beach Party – Saturday, July 14
    Our annual beach party will be on Saturday, July 14 at 10am. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
  • Battleground Competition – Saturday, September 29
    Look out Long Beach, here comes a new and fresh 2-person team functional fitness competition to test the will of the athletes of SoCal. Registration

    Three Workouts- One Fun Day, One Awesome Venue.
    The competition consists of 3 challenging events. Top 3 make podium in each division after 3 workouts.

    TEAM FORMAT:
    2-Person Same Sex Teams

    DIVISIONS:
    Beginner
    Intermediate
    Rx
    Masters 40-49
    Masters 50+

    WHERE:
    Long Beach Convention Center
    300 E. Ocean
    Long Beach, CA, 90802

Skill:
Handstand walk/Handstand push-up

WOD: AMRAP in 12 minutes

Buy-in with 40 Burpees

Then AMRAP in remaining 12 minutes of:

20 GHD sit-ups or 25 sit-ups
10 HSPU

Tuesday 6/26/2018

Announcements:

  • SAVE THE DATE for The Annual Beach Party – Saturday, July 14
    Our annual beach party will be on Saturday, July 14 at 10am. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
  • Battleground Competition – Saturday, September 29
    Look out Long Beach, here comes a new and fresh 2-person team functional fitness competition to test the will of the athletes of SoCal. Registration

    Three Workouts- One Fun Day, One Awesome Venue.
    The competition consists of 3 challenging events. Top 3 make podium in each division after 3 workouts.

    TEAM FORMAT:
    2-Person Same Sex Teams

    DIVISIONS:
    Beginner
    Intermediate
    Rx
    Masters 40-49
    Masters 50+

    WHERE:
    Long Beach Convention Center
    300 E. Ocean
    Long Beach, CA, 90802

Skill:
Kip/Butterfly pull-ups, Muscle bar-ups or Double-unders

WOD: 4 Rounds for time

10 CTB Pull-ups
20 Wall balls
400m run

Monday 6/25/2018

Announcements:

  • SAVE THE DATE for The Annual Beach Party – Saturday, July 14
    Our annual beach party will be on Saturday, July 14 at 10am. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
  • Battleground Competition – Saturday, September 29
    Look out Long Beach, here comes a new and fresh 2-person team functional fitness competition to test the will of the athletes of SoCal. Registration

    Three Workouts- One Fun Day, One Awesome Venue.
    The competition consists of 3 challenging events. Top 3 make podium in each division after 3 workouts.

    TEAM FORMAT:
    2-Person Same Sex Teams

    DIVISIONS:
    Beginner
    Intermediate
    Rx
    Masters 40-49
    Masters 50+

    WHERE:
    Long Beach Convention Center
    300 E. Ocean
    Long Beach, CA, 90802

Strength: Max Snatch

WOD: AMRAP in 10 minutes

3 Snatches
2 Snatch balances
15 Box jumps (24″/20″)

(135#/85#)
(115#/75#)
(95#/65#)

Sunday 6/24/2018

Announcements:

  • Change of schedule :
    Thursday, June 21 – 5AM, 6AM, & 10AM (these are AM classes from Friday)
    Friday, June 22 – 4PM, 5PM, & 6PM (no 3PM & 6:30PM)
    Sunday, June 24 – Closed
  • SAVE THE DATE for The Annual Beach Party –
    Our annual beach party will be on Saturday, July 14. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.

Box closed

Saturday 6/23/2018

Announcements:

  • Change of schedule :
    Thursday, June 21 – 5AM, 6AM, & 10AM (these are AM classes from Friday)
    Friday, June 22 – 4PM, 5PM, & 6PM (no 3PM & 6:30PM)
    Sunday, June 24 – Closed
  • SAVE THE DATE for The Annual Beach Party –
    Our annual beach party will be on Saturday, July 14. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.

WOD: AMRAP in 15 minutes

2 Shuttle run burpees (equals 8 reps)
20 Overhead lunges with MedBall (20#/15#)
17 Wall balls (20#/15#)

Thursday 6/21/2018 and Friday 6/22/2018

Announcements:

  • Change of schedule :
    Thursday, June 21 – 5AM, 6AM, & 10AM (these are AM classes from Friday)
    Friday, June 22 – 4PM, 5PM, & 6PM (no 3PM & 6:30PM)
    Sunday, June 24 – Closed
  • SAVE THE DATE for The Annual Beach Party –
    Our annual beach party will be on Saturday, July 14. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.

Strength:
Max Strict press
Max Front squat

WOD: “Griff”

For time:

800 meter run
400 meter run backwards
800 meter run
400 meter run backwards