• 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 – December 19

“If your regime is not strong enough to handle a joke, then you don’t have a regime.” – Jon Stewart

Super cool science link of the Day – Cool Black Hole Video ;)

The Schedule for next week!


Workout of the Day –

“The Seven”
– 7 handstand push-ups
– 7 thrusters (heavy)
– 7 knees to elbows
– 7 deadlifts
– 7 burpees
– 7 kettlebell swings
– 7 pull-ups

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Thursday – December 18

KRISTMAS KARAOKE AT ASTRO in Lomita, TONIGHT! 8PM – 10PM!

“The art of acceptance is the art of making someone who has just done you a small favor wish that he might have done you a greater one.” ―Martin Luther King, Jr.

Super Cool Science Link of the Day – Rockin’ Diamonds

20% chance I’ll be a little late to the 5pm class.

Workout of the Day –

A – OMEM for 7 minutes
– 5 sandbag squats

B – AMRAP in 15 minutes
– 10 ring row
– 15 box jump
– 100 m run

Inspiration for tonight

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Wednesday – December 17

TOMORROW NIGHT! KRISTMAS KARAOKE from 8-10pm AT ASTRO in Lomita! They are right up the street. Map Link. Max is buying the first drink! I’m not saying you HAVE to sing, but be thinking of a song!

“Don’t ever ask me to walk a mile in your shoes, because after I run around the world, I’ll give them back and say, ‘It’s not the shoes.'” -Mike Matola

Super Cool Science Link of the Day – Organic Chemistry on Mars

Workout of the Day –

Today’s Workout is a benchmark workout.

“OPT Fitness test”
3 rounds, each for time
– 250m row
– 10 kettlebell swings
– 10 burpees
– 10 kettlebell swings
– 10 burpees
– 10 kettlebell swings
– 250m row
– rest exactly 12 minutes

Three scores, how fast & close can you keep them?

This is probably all too accurate for our future…

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Tuesday – December 16

ASAP! PLEASE TEXT OR EMAIL MAX to RSVP KARAOKE THURSDAY! WE NEED A HEAD COUNT! THE LOCATION WILL DEPEND ON HOW MANY RSVP!

“Curious that we spend more time congratulating people who have succeeded than encouraging people who have not.” -Neil deGrasse Tyson

Super Cool Science Link of the Day – Periodic Table Awesome-ness

Workout of the Day –

A – Tabata Push-ups (total)

B – “Annie”
– 50 double unders
– 50 sit-ups
– 40 double unders
– 40 sit-ups
– 30 double unders
– 30 sit-ups
– 20 double unders
– 20 sit-ups
– 10 double unders
– 10 sit-ups

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Monday – December 15

Karaoke! This Thursday! 8pm-10pm! It’ll be a BYOB & BYOF kinda thing, so we can get a big enough room!

“When the axe came into the woods, many of the trees said, “At least the handle is one of us'” – R.L .Stein

Super Cool Science Link of the Day – How to track an exoplanet at home with a normal DSLR camera…

Workout of the Day –

A – for load – strength/stamina
– OMEM 7 bulagrian split squats
– going each minute but alternating legs
– i.e. 0:00 – Right Leg, 7 split squats, 1:00 – Left Leg 7 split squats…

B – 5 rounds for time
– 50 m tire drag
– 25 m walking lunge
– 75 m sprint

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