Archives for Category: WOD

MONDAY 190610

For Time,

Run 800 Meters (Floral Loop)
10 Gi Jane’s
20 Single Arm Dumbbell or Kettlebell Snatches (45lb. / 25lb. 10 Each Arm)
10 Box Jumps (20 inches men and women)
Run 400 Meters
8 Gi Janes
20 Single Arm Snatches 
10 Box Jumps
Run 200 Meters 
6 Gi Janes 
20 Single Arm Snatches
10 Box Jumps 

Note: The snatch can be completed with either a dumbbell or kettlebell. In both instances, the weight must start on the ground and proceed overhead in one fluid motion. 

The Three Amigo’s 


Week At A Glance


  • Bag Class & Krav Maga (5:30PM – 6:15PM)
  • Kokoro Yoga (6:30PM – 7:15PM)
  • NEW MASTERS CLASS! (10:30AM – 11:30AM) 

Wednesday: Krav Maga Weapon Defense (Advanced class)


  • Bag Class & Krav Maga (5:30PM – 6:15PM)
  • NEW MASTERS CLASS! (10:30AM – 11:30AM) 

Friday: Strength Class (8AM – 9AM)

Saturday: FREE Community Workout (10AM – 11AM)



Please join us from 10:00AM to 11:00AM this Saturday the Free Community Workout with Greg Amundson.  The Community Workout will start at 10:00 AM and will be open to all skill levels and is FREE for guests. Please note our gym will be closed from 11:30AM to 12:30PM on Saturday for private training. 

Zoe is a Spartan!


FRIDAY 190608

“The Worlds”

On a 5:00 Clock,

Minute One: Wallball Shots (20lb. / 16lb.)
Minute Two: Assault Bike (60 + / 40 + RPM Grind Station)
Minute Three: Kettlebell Sumo Deadlift Highpull (75lb. / 53lb.)
Minute Four: Weighted Box Step-up (20 box / 35lb. / 25lb. Kettlebell x 2) 
Minute Five: GI Jane 

Note: Complete three rounds of todays session on a 1:00 break. This workout was created for our very own Nathan “The Champion” Mendelsohn to help him prepare for the World Brazilian Jiu Jitsu Championships. Keep a “running total” of your repetitions. The “Grind” station is 30 points if you are able to maintain the required RPM for at least 40 seconds. The weighted Box Step-up counts as a point every time the hip opens on top of the box. Kettlebell’s must be held in each had. 

Coach Margaret with the 4PM Warriors! 


Friday Special Programs 

CrossFit Strength Class (8AM – 9AM) 



Evolution A:
“The Takedown”

For the most weight possible in the complex: 

1 Clean
2 Front Squats
1 Shoulder to Overhead

Rest as needed then,

Evolution B:
“The Foot Pursuit”

One Round for Time:
Run 400 Meters 
24 Toes to Bar
Run 200 Meters (Bus Stop) 
24 Deadlifts (225lb. / 155lb.)

Note: Todays workout comes from the World Police and Fire Games CrossFit Competition. On Evolution A, athletes will have 7 Minutes to determine their maximum complex weight. The first repetition can either be a Power or Squat Clean. If the athlete uses a Squat Clean, this will meet the requirement of the first Front Squat.

Warrior Scholars 


Thursday Special Programs 

CrossFit Masters Class (10:30AM – 11:30AM) 

Krav Maga (5:30PM – 6:15PM)



Evolution One:

Double Under, 90 Seconds (Maximum Repetitions)
Rest as needed then,
Double Under, 60 Seconds 
Rest as needed then,
Double Under, 30 Seconds

Evolution Two:

Complete Three Sprint Rounds:

On a 3:00 Clock,
Run 400 Meters,
Kettlebell Swing, 21 Repetitions (53lb. / 35lb.)
Pull-up, As Many Repetitions As Possible (Score)

Note: On Evolution One, we will record 3 data points – the 90, 60, and 30 second marks. On Evolution Two, rest up to 3:00 between rounds. Today is a great chance to “practice” your double under and to refine your Kettlebell technique. The CAMP aspiring Purple belt should be able to achieve 10 – 12 Pull-ups on each round. 

Faith Works Ministry is Tonight at 6PM


We hope you can join us tonight from 6PM to 7PM for Faith Works Ministry!


Special thank you to Jamie for directing and producing a four-part mini series on how our gym is integrating Faith and fitness. 



TUESDAY 190604

For Time,

Power Clean, 21 Repetitions (135lb. / 85lb.)
Front Squat, 9 Repetitions (135lb. / 85lb.)

Power Clean, 15 Repetitions 
Front Squat, 15 Repetitions 

Power Clean, 9 Repetitions
Front Squat, 21 Repetitions 

Cash out with 1:00 max calorie effort on the Assault Bike


4 Rounds of Box Breathing 
1 Minute Alternating Cat & Cow Pose followed by,
1 Minute Alternating Pigeon Pose 

Note: Today’s session is another beautiful example of an “old school CrossFit original.” The paired ascending and descending repetition schedule was a favorite of Coach Glassman. Reminder that Kokoro Yoga is tonight from 6:30PM to 7:15PM. 

Justin “The Stallion” Cardona 


He did it! Congratulations to “Team Guerrero” fighter Justin “The Stallion” Cardona on his recent knockout victory (1st round KO in less then 90 seconds) in Carson, CA. 


Tuesday Special Programs

  • Bag Class & Krav Maga (5:30PM – 6:15PM)
  • Kokoro Yoga (6:30PM – 7:15PM)