CrossFit Mean Streets

We have been asked to provide a menu to the restaurant two doors down. The guy will make us whatever we want, we just have to provide him a menu. He can get any type of food we want. And his food is good.

So come to class with recipes in hand, so we can make [...]

Warm Up:

8min Barefoot Jump Rope
-work on double unders, crosses, and singles

5-7 Wall Walk down to Back Bridge
-Use a partner to spot and alternate

3min of
hollow rock
superman

4 min of something you suck at
…Explained in a different way: “Pick something you suck at and do it for 4 min”

WOD:

Mr Joshua

-In Honor of:

SO1 Joshua Thomas Harris, 36, drowned [...]

We are adding on another class to the schedule starting this weekend.

We are now hosting classes on Saturdays: 9:00am. Come join us this Saturday for a little “Fight Gone BAD”!

-Sundays are being worked out, and hopefully coming soon.

5-17-10

Warm UP:

Do following with no rest:
Row 150m
10 squats
Row 150m
10 situps
Row 150m
10 pullups
Row 150m
10 pushups

Strength:

Push Jerk
5-5-5-3-3-1

WOD: Barbara

Five rounds, [...]

NEXT INTRO SESSIONS ARE MONDAY NIGHT AT 8PM AND TUESDAY MORNING AT 7:30am, email us and let us know you are coming!

The 6pm class will meet at LA historical park.

Located at 1245 N Spring St.

Meet there at 6 for a warm up, then a run. The course is already laid out. Bring a watch or [...]

If you are coming to the 6 o’clock class make sure you show up at 5:55 to find parking. Parking on the streets will fill up right at 6:00. If you cannot find parking I have parking passes for sale for 5 bucks (half off what you will pay at the lot)… stop in [...]

Warm Up:

Ski 500
Row 500

Self Myofascial Release
-Lower back and Hamstrings

Hip Mobility Drills

WOD 5-12-10:

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads)

Don’t step on my fingers you son of a Bitch!

WOD 3-11-10:

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest
Start each round exactly six minutes apart. Your rest period is whatever remains after the run.
Post total reps.

We will be having weekend classes starting soon. The goal is to start having either a Saturday or Sunday class within two weeks, and then be open for the other day soon after that. Let us know when you would like the class and what time. Otherwise 9am on a Saturday sounds good.

>>>Next free Intro [...]

Pre WOD:

Get the kinks out of yourself and then do the CrossFit Warmup minus the pullups

3 rounds

20-3-sec samson stretch
10-15 overhead squats
10-15 Back Extension
10-15 situps/ghd situps
10-15 dips

WOD#1

For Time:

Rope Climb up to 15ft X 10

Substitute for a rope climb is 15 towel pullups. If you cannot climb a rope bring two towels, or two tshirts.

WOD#2

Back Squat
3-3-3-3-3

Have a [...]

You will have one hour to warm up and perform two WODs.

Warm UP:

5 min of Mono structural:
Jump Rope, Row, Ski, Boxing, Jump Rope, Jog in place
-can be combination of multiple modalities

Mobility:
PVC Pass Throughs
Hip opening exercises
Greatest Stretch in the World
Hip Circles

Start up:
Do some reps of
-Pushups
-Back Extensions

THEN
…..Slap yourself in the face a couple times and get ready [...]