Wednesday April 27, 2016

Posted on Apr 26, 2016 | 0 comments

Performance & Fitness

EMOM 10 Min

8-10 Toes to Bar

*challenge yourself and try a few strict*


5 Round AMRAP

1 Min Wall Balls 20/14 to 10″

30 sec Rest

1 Min Assault Bike for Cal

30 sec Rest

1 Min Power Cleans 175#/115#


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Tuesday April 26, 2016

Posted on Apr 25, 2016 | 0 comments

I.G.N- We want to wish Chris and Noel one last good luck and congratulations for making it through the masters qualifying workouts. Hopefully the next step is CARSON. We will keep you posted on final outcome.

- Thanks to everyone who showed up and particapted in our 1st Mobility Monday. It was SO MUCH fun to share that hour with all of you. Cant wait until next week when we work on those Quads, Hips, Hammies and Adductors. Also if you have a friend or family member who wants join in on that class PLEASE bring them in. IMG_20160425_195212We had many PR’S on the deadlift portion today!! Trust me when I say it is just as enjoyable for us coaches as you the member when you accomplish something like setting a new PR. If you haven’t set one in a while don’t get discouraged. Any day you spend working on your fitness is a mini PR in my book. It is impossible, if you show up and put in the work, to not improve some aspect of your fitness. When we look it like that…EVERYDAY is a PR!! For those that just like to show up and get a good sweat in and don’t pay much attention to the white board or tracking their lifts or times, let me share a little secrete…..THAT IS ALSO TOTALLY FINE!! End of day the reason all of you signed up and continue to show up is because something needed to change in your life from a health/fitness standpoint. We are all motivated by different factors. For some its to be “king of the board”. For some its to beat your buddy in the next class. For some it is to fit into that suit or dress that’s been in the back of closet for a few years. For others it is just an hour a day you get to “unplug” and move. Regardless of WHY you continue to show up, we just are happy you DO! So if the whiteboard isn’t your thing, let us coaches know and we can make sure you just get to come in and move. For those that need that extra push or motivation to really attack the WOD I will do a better job writing scores and times instead of the current ineligible chicken scratch I currently display…Ha  

Have fun



Hang Snatch



Hang Power Snatch



15 Min AMRAP

50 M Sled Push/Pull

10 Overhead Squats 115#/75#

* Sled weight should be light enough to maintain a jog through the 50 m.*

* Instead of OHS a Front squat can be subbed

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Monday April 25, 2016

Posted on Apr 24, 2016 | 0 comments

I.G.N- Chris and Noel have been working hard on their Master’s qualifying. They have until Monday night to finish and submit all their scores. Wish them luck and hopefully they can move onto the Games. Regardless placing in the top 200 in world is an AMAZING accomplishment. WAY TO GO GUYS

-Tonight will be our 1st of 4 “Mobility Mondays”. We will be covering feet, ankles and calves. If you have impingements in those areas or just looking to improve your overall mobility come check it out. 6:30Pm Start time!!

Thanks to the small army that showed up Saturday. It was an amazing atmosphere in there and great fun watching all of you chip through that workout. If you haven’t made it to a Saturday class in awhile or normally take it as your rest day, I recommend coming to check it out sometime. Besides being a great kick off to your weekend, doughnuts are occasionally provided sooooo it’s a…

Let’s start this new week off on the right “hand” and work some technical elements. I know for many of you getting inverted and working on the HSPU can be scary and intimidating. There is nothing wrong with that!! We have many alternatives planned for you if you’re not ready to get upside down.

Like most technical movements, the HSPU is much more difficult then it seems when watching people complete them. Even if you are not ready to actually get upside down we can work on strength components that will make the transition a little easier when you are ready. For those that feel comfortable with the movement really push yourself today to either limit the number of mats under you or work on the strict variation. Even if you only get a few reps in before having to revert back to mats or kipping that’s better then sticking with what is “comfortable”. Being uncomfortable is ok at times, its when things get to be unbearable that we need to be smart. That goes for pushing yourself during a nasty WOD as well.  Everyone knows their own body better then us coaches, or other members. Be smart when things don’t feel right or when your body is feeling beat down and tired. On the flip side when you know you are capable of a little more then give it a go. Worse that happens is you get better!!

Have fun today


Performance & Fitness:

HSPU Skill Work

Every :30 for 5 Min

3-5 Kipping HSPU




10 Min EMOM

3 Deadlifts #225/#155

5 Handstand Push Ups

*If you would like a challenge, try Strict HSPU

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Friday April 22, 2016

Posted on Apr 21, 2016 | 0 comments

I.G.N- Our very own Chris Podesto and Noel du Celliee Muller are under way with their master’s qualifying workouts. Both of them performed the 1 rep max Deadlift today, Chris pulled 455 lb’s !!!!! and Noel pulled 400 # !! WAY to go gentlemen, that is a great start and we are all rooting for ya.

Noel 400 lb Dl

- Mobility Monday begins next Monday at 6:30pm. We will be focusing on the feet, ankles and calves. Even if you can not make the whole session please stop by to at least get a little something out of it.

Way to work on those cleans everyone. We also had a few members set a new personal record(pr) on muscle ups made in a day!  Everyone who showed up definitely made some steps towards improving the clean. Next time the clean comes up, you all should feel a little more comfortable. Isn’t it fun to work on weaknesses?? It should be. Anytime you have to step outside your comfort zone it can be scary and discouraging. However, it can also be exciting and rejuvenating. As life moves forward it’s hard for many of us to find time to learn new things. Part of the pure joy that comes with being a child is almost EVERYTHING is new. Bring out those inner children for that hour a day and leave the “adulating” at the door. Find some sense of fun in the failures and the road to success will be that much more enjoyable.

Today we are throwing in some “BRO-SESH” work for ya with the bench. Have fun


Performance & Fitness:

Bench Press



5 Rounds

2 Min work/ 2 Min Rest

20 Double Unders

10 Push Press 95#/65#

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Thursday April 21, 2016

Posted on Apr 20, 2016 | 0 comments

I.G.N- Today is the day the Crossfit games released the qualifying workouts for the Masters division’s. CFL is fortunate enough to have 2 members moving on to this phase. Noel and Chris will both have until Monday to complete the 4 workouts released.  Only the top 200 make it to this point stage and only the top 20 move on to the crossfit games in Carson. If you see them wish them a big GOOD LUCK, and we will keep you posted on when they perform the works so you can come cheer them on.

-Mobility Monday starts next Monday at 6:30pm. If you are looking for a little extra help in that area please come by. I know it is late so even if you can only come for 30 min or so that is better then no coming at all.


It was great watching everyone pair up and fight through that tough, loooooong workout today. We hope you enjoyed the partner element.

Just like that we have rounded the corner and are closing in on the weekend. Lets keep the momentum rolling and get after todays workout.  We are focusing on moving that barbell today so if possible try and get to class a little early to get in a few extra minutes of mobility and stretching.  Also remember the weight you decided to work up to and use for the workout is just one small element of what’s important on days like this. Hammering that technique (and sacrificing pride if needed) is going to be WAY more beneficial then loading up weight and throwing forum out the window. It takes a lot more work then 30 min on a Thursday to master these movements so keep that in mind if you find you are getting flustered. Even an inch walked gets you closer to finishing the marathon that is OLY lifts.

Have fun


Performance & Fitness



In 7 sets work up to a heavy single


Scaled Option…

1 Deadlift + 1 Hang Power Clean + 2 Front Squats

In 7 Sets work up to a heavy complex

WOD: Performance & Fitness

4 Rounds

7 Deadlifts

7 Power cleans

7 Front Squats

7 Ring Muscle Ups

*Rx 155#/105#

*Scale weight accordingly

*Scale MU: 7 Burpee Chest to Bar Pull Ups or  7 Burpee Pull Ups or  7 Burpee Jumping Pull Ups


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Wednesday April 20, 2016

Posted on Apr 19, 2016 | 0 comments

In Gym News: We want to wish good luck to Chris Podesto! He has the masters qualifying for THE CROSSFIT GAMES this weekend. The workouts are released this Thursday and he has until Monday to complete the 4 challenges. Make sure to wish him good luck and lets get him back to the Crossfit games!!

- Chris is not the only one moving on to qualifying stage though. In the 60 + age division our own Noel DU Celliee Muller also placed in the top 200. We are VERY proud of you!!

-Mobility Monday will begin next Monday the 25th at 6:30pm. It will run for 4 weeks and cover a different body section each week.


WOW! The energy in the gym this evening was fantastic. Great work everyone who showed up throughout the day and worked on either improving their snatch or enhancing their metabolic conditioning. We had a few pr’s on the snatch movements, so I guess this crossfit thing works. Let’s keep up the momentum and work TOGETHER on todays challenge. Partner workouts can be a great way to not only make new friendships but also a way to really push yourself. Since you will have a built in rest period while your buddy works, let’s make sure we push it when it’s our time to go. It may seem like waiting around is going to diminish the amount of work you’ll get in, However if you treat your turn like an all out sprint you will need that little break to regroup. Since this workout mirrors itself, try and match the intensity for the second go around with bike and ring rows. If you are really that board waiting for you time to work, use it as a great opportunity to cheer on your partner and other class members. After all “Team work makes the Dream work”

Have fun -t-

Performance & Fitness

In teams of 2…

50 Ring Rows

100 Cal Assault Bike

200 Cal Row

100 Cal Assault Bike

50 Ring Rows

*Only one athlete is working at a time but work between two partners can be broken up in any way*

*Advanced athlete teams can do 100 ring rows per set*

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Tuesday April 19, 2016

Posted on Apr 18, 2016 | 0 comments

In gym news: Next Monday we begin our 1st  session of ”Mobility Mondays”. It will run for 4 weeks and we will meet at 6:30PM. We will cover a different section of the body and it should last approximately 45min. It is free for all members. Hope you join us.

- We want to wish a belated birthday to Amy Terra. We are working on compiling a list of member birthdays so I apologize if we missed your. We will get ya next year.


Great work to all those that started their weeks with us and challenged themselves with the crossfit or conditioning class workout today. Just a reminder that ANYONE can attend the conditioning class. They meet Mon 9am and 6pm, Wed 9am and 6pm, Thursday at 9am and Friday and 9am and 5pm. If you enjoyed todays workout you would really like what we have programmed for that class. If you have not taken a class or have time for a double day I HIGHLY recommend you drop in for a class sometime.

Since the weather seems to be shifting towards those higher temps its important we are getting enough water. Try and get at least half your body weight in oz a day. For you non water drinkers I know that sounds like a challenge but I promise its only going to make you feel better. Besides being a crucial element to our daily survival it will improve your performances tremendously. It’s also a great way to curb hunger pains during those late night witching hours when ice cream and candy seem to be only thing in house to eat. If you bring plastic water bottles with you into the gym, also remember we have that big blue can that’s for your recyclables , which is picked up and profits donated to a local charity. That’s a win-win if you ask me.   

Today we have a few options for you , it will be a great day for those that want to work on the very technical movement ..The Snatch. For those that will be picking the performance work, remember that the snatch is an OLYMIPC sport. Don’t be so hard on yourself if you find you are struggling with it. Any improvement, no matter how small it is, is what it’s all about when training. For those picking the fitness option we have a cornucopia of movements and tasks for you. Regardless of which option you pick, you will get fitter just by showing up!!

Have fun



-Snatch Balance

Work up to a heavy single

-Muscle Snatch

Work up to a moderate single


12 Min EMOM

2 Power Snatches

2 Snatches

*go a heavy as possible*



12 Min AMRAP

50 Double Unders or 150 Singles

15 Kettlebell High Pull 53#/35#

15 Push Ups

15 Air Squats

3 min Rest

12 Min AMRAP

20 Cal AB or Row

20 Alt. Lunge w/KB 53#/35#

20 AB Mat Sit Ups


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