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Went to a fintness conference last weekend. Decided to pass on this…

Got a chance to take our new timer for a run today with some Tabata Squats.  Congratulations to those of you going through that for the first time.  It’s kind of like a right of passage in CrossFit.  I was proud and motivated while I watched you guys really get after it.


Tabata Squats

Rest one minute

400m Run


For Time.  Alternate between exercises with the following reps:

PUSH PRESS:  20,15,10,5

SIT UPS:  5,10,15,20


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PR of Note:

Congratulations Tawni on 38 double unders!!  Expect a response from Jenny…DUELING BANJO’S!


Premove/Roll out/Footwork

Shoulder Mobility/Hip Mobility

5 Rounds of Cindy (goal is to finish in 5mins or under–maintain intensity)

Ring work (Stabalization/Negatives/Dips)

Comments Off on Thursday 100128

Wednesday 100127


What do you think of the video?  Do you know your weaknesses?  If so, are you working on them?  Did you see anything you want to try?

Post any thoughts, and of course your times and loads to the Comments section.


DEAD LIFT: 3,3,3,3,3

Tuesday 100126

We started our CrossFit310 Women’s Bootcamp today at Valley Park and it was awesome.  There was a little bit of squating,  jump rope,  stair work, running, pushups, and a whole lot of fun.  You can still join.  Check it out.  9:30 Tuesday, Thursday, and Saturday.

2 month commitment @ $125/month

We have also started a 6:00 am class on Tuesday and Thursdays.

6am Wod (same as last Friday’s classes):

10 Broad Jumps

21 Kettle Swings

24 Pushups

Post times and loads to Comments

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3 Rounds for time:

400 m run

8 Hangcleans

Awesome work everyone.

Post loads and times to comments.

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Is this how a revolution starts?

6am and a new book?  It might be the beginning Liz’s revolution…

Keep your eye on this site to hear how it goes, and who’s coming with her.


(thank you CrossFit Hollywood for the WOD idea)

Broad Jumps 10

Kettle Swings 21

Pushups 24

Post loads and times to comments.

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Sorry bout the issues with the Comments sections lately.  I had to fix something with the website.  Everything should be working fine now.

Ty, you are now able to post those 10 workouts you’ve been meaning to get to…

And now…


Valley Park 930am Boot Camp starts this Tuesday (Jan 26th).  Commit to something!  Bring a friend who’s been promising to start working out again.  Let’s do it together.

–Three days a week.  Eight week commitment.

–$10 a session.

–Fun.  Challenging.  Intense.  Satisfying.

No universal WOD today.  Post your individual workouts from class or your own session.

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CrossFit 310 Boot Camp starts next tuesday!!!

Ladies Only. Meeting in Valley Park (Hermosa Beach). Tues/Thurs/Sat at 930am.

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If you want a fun and challenging way to get going on those new years promises, this is it!!

If you can’t deal with the gym just yet, or just love the outdoor setting, this is for you!

If you want to supplement your regular gym workouts with some serious coaching and not just a rep counter, this is for you!


Sorry this took so long for me to Post today. Space Hunting!!!



Teams of Two.  Complete the following work, for time:

Box Jumps: 50

Pushups: 60

Pullups: 30

Squats: 100

Kettle Swings: 90

Burpees: 30

Post times and loads to Comments!!!

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Skill: Push Press


Three Rounds for Time:

Pull Ups: 10

Push Press: 10

Rest Exactly 5 Mins

Three Rounds for time:

Burpees: 10

Box Jumps: 10