Schedule

Saturday

CrossFit 5150 - CrossFitMetconMetcon (AMRAP - Reps)30 min. AMRAP: 3 Person Team 3 Rounds of "The Chief" Max Calorie Row * One partner starts on rower, one partner starts on barbell, one partner starts resting. Everyone rotates upon completion of 3 Rounds of "The...

Honor a Hero Friday

CrossFit 5150 - CrossFitMetconWood (Time)5 Rounds For Time 400 meter Run 10 Burpee Box Jumps (24/20 in) 10 Sumo-Deadlift High-Pulls (95/65 lb) 10 Thrusters (95/65 lb) 1 minute RestIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died...

Thursday

CrossFit 5150 - CrossFitWeightliftingBack Squat (60/3, 70/3, 80/2, (85/1)4*)*Build to a heavy single. If you get to 85%, add weight as form dictates.MetconMetcon (AMRAP - Reps)15 Minutes for Total Reps: 5 min. Bike Calories 4 min. Air Squats 3 min. Double Unders 2...

Tuesday

CrossFit 5150 - CrossFitGymnasticsMetcon (AMRAP - Reps)10 min. EOMOM 1. Strict Pull ups 2. Strict HSPUs *Score = Largest unbroken set of strict pull-ups and hspus (total of both largest set).Metcon"Boat Race" (Time)For time: 3 Rounds 500 Meter Row 400 Meter Run *Rest...

Monday

CrossFit 5150 - CrossFitWeightliftingPush Press (50/5, 60/3, 70/2, (75/2)3*)*Build to a heavy set of 2.MetconMetcon (Time)On the 2:00 x 10 Rounds: .3/.2 Bike 30 Double Unders 10 Push Press 95/65 *Score = Slowest round*Record your time for each round. Your score is...

Sanctuary Sunday

CrossFit 5150 - CrossFitWeightliftingMacho Man ComplexE2MOM 16 P.Cl. + F. Sq. + P.JMetconTwosies (AMRAP - Rounds & Reps) You Go, I GO 36 min. running clock Station 1: 3 min. AMRAP 10 WBs 20/14 10 T2Bs Station 2: 3 min. AMRAP 10 Cal row 10 HSPUs Station 3: 3 min. AMRAP...

Saturday

CrossFit 5150 - CrossFitMetconSweat Mess (Time) For Time: 3 Rounds 30 Alt. DB Snatch 30 Box Jump OversCoreCore Smorgasbord (AMRAP - Rounds & Reps)18 min. AMRAP 12/10 Cal Row 10 T2B 3 Wall Walks

Wednesday

CrossFit 5150 - CrossFitMetconMetcon (AMRAP - Rounds & Reps) 3 Rounds x 5 min. AMRAP: 60 Double Unders 15 Pull-ups 30 Dumbbell Snatches 50/35 Rest 3 min. between rounds*There is a rest between rounds, so move fast.Accessory WorkBulgarian split squats (3 x 5 (L/R))...

Tuesday

CrossFit 5150 - CrossFitWeightliftingClean and Jerk (60/3, 70/3, (75/3)2)*Focus on technique and form.MetconMetcon (Time) For time: 5 Rounds 9 Power Cleans 135/95 9 Handstand Push ups 45 Air Squats

Monday

CrossFit 5150 - CrossFitWeightliftingFront Squat (60/3, 70/3, 80/3, (85/3)2)MetconMetcon (Calories) E2MOM On the 2:00 x 10 Rounds: 15 Wallballs (20/14) 15 Sit-ups Max Calorie Row *Score = Total calories

LET CROSSFIT 5150 CHANGE YOUR LIFE.

MONDAY
Morning: 5:30AM, 6:30AM, & 8:00AM
Afternoon: 4:30PM, 5:30PM, 6:30PM & 7:30PM

TUESDAY
Morning: 5:30AM, & 6:30AM
Afternoon: 4:30PM, 5:30PM, & 6:30PM

WEDNESDAY
Morning: 5:30AM, 6:30AM, & 8:00AM
Afternoon: 4:30PM, 5:30PM, 6:30PM & 7:30PM

THURSDAY
Morning: 5:30AM, & 6:30AM
Afternoon: 5:30PM, & 6:30PM

FRIDAY
Morning: 5:30AM, & 6:30AM
Afternoon: 4:30PM, & 5:30PM

SATURDAY
Morning: 8:00AM, 9:00AM, & 10:00AM (Open Gym)

SUNDAY
Morning: 10:00AM

1480 E. 28th St., Signal Hill CA 90775

562.595.5955