• Who we are…

    We are a supportive, fun, & constantly improving group of individuals who celebrate each others' success, and give each other a pat on the back on the days when our demons win. We workout to make our lives easier and push ourselves the most we can on each day. We know it's by simply showing up and giving our best that progress is made. We workout today, so we can work it tomorrow. That, and this one of our favorite youtube videos.
  • GET STARTED!

    We could go into some long philosophical description of what goes on in our little place of sweat. But telling you that we're a strength & conditioning facility, or that we increase you work capacity, wouldn't mean much to you unless you actually experience it. You can't learn to ride a bike by reading a book, and you can't truly know what CrossFit is until you've broken a sweat with us. There are 1440 minutes in the day, come spend a few with us!

Friday – November 21

“Being happy doesn’t mean that everything is perfect. It means that you’ve decided to look beyond the imperfections.” – Unknown

Super Cool Science Link of the Day – Sun’s Magnetic Field Affect Lightning

Workout of the Day –

A – 10 minutes to find your 1 rep max deadlift

B – “Diane”
-21-15-9 reps for time
– deadlifts
– hand-stand push-ups

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Thursday – November 20

RAMEN NIGHT TONIGHT at 8PM et EBOSHI!! PLEASE BRING CASH!! Google Map Link

“I wish there was a way to know you’re in the good old days before you’ve actually left them.” -Andy Bernard

Super Cool Science Link of the Day – Totally Badass CO2 emissions Visualizer by NASA

Workout of the Day – TODAY IS A ECHNIQUE DAY FOR THE OVERHEAD SQUAT

A – 3 sets of 10
– ring rows with a squeeze pause at the top

B – OMEM for 20 minutes
– 3 overhead squats (vid link of how to/mobility drills)
– 7 shoulder raises (light weight)
This is a technique day for the overhead squat.

C – cashout –
– max air squats in 1 minute

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Wednesday – November 19

NO 6AM or 4PM CLASS TODAY!!

RAMEN NIGHT TOMORROW NIGHT! 8PM at EBOSHI! (Lomita & Pennsylvania)

Alice is coaching the 9am, and she’s also doing kid drop off, so if she’s a little late, you can always start the run! ;)

“And so rock bottom became the solid foundation on which I rebuilt my life.” J.K.Rowling, Harvard graduation speech

Super Cool Science link of the DAy – The Brains of Translators

Workout of the Day –

A – at 0:00, 2:00, & 4:00 (3 sets)
– 20 hip thrusts

B – As Many Rounds as POssible in 15 minutes

– 5 toes to bar
– 10 tuck jumps
– 15 bicycles (each leg)
– 20 double unders

C – Roll out

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Tuesday – November 18

RAMEN NIGHT THIS THURSDAY NIGHT! Put your name on the board so we can give them a head count please!

Tomorrow – NO 6AM or 4PM classes. 9AM Class will be at 9:15, since Alice will be coming from kid drop-off. ;)

“Live everyday like it’s your last. But wear a condom and pay your bills, just in case it isn’t.”

Super Cool science link of the Day – Organic Molecules Found on Comet

Workout of the Day –

A –
– 5 minutes to find today’s 1 rep max – strict press
– 5 minutes to find today’s 1 rep max – push press

B – 5 rounds for time of
– 15 v-ups
– 15 push-ups (using 50% of push press form above)
– 15 squat thrusts (video link: see 0:38 second mark)

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Monday – November 17

REMINDER! NO 9am or 10am classes today!

HEADS UP! Possible no 6AM class Wednesday.

“Nothing much happens without a dream. For something really great to happen, it takes a really great dream.” – Robert Greenleaf

Super Cool Science Link of the Day – Holy Moly

Workout of the Day –

A – OMEOM – 10 minutes (6 sets)
– 5 split squats (2 plates on back foot)

B – 5 rounds for time
– 10 pull-ups
– 15 jumping back squats (bar)
– 150m run

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