Schedule

CrossFit – Sat, Nov 22

CrossFit 5150 - CrossFitMetconParty of 2 (AMRAP - Rounds and Reps)0-10 min, AMRAP 3 Deadlift 225/155 6 Push Ups 9 Air Squats *partners alternate full rounds 10-11 min REST 11-19 min Max Cal Row (split time on rower as desired) *Bike Rx+ 19-20 min REST 20-30 min AMRAP...

Benchmark Friday

CrossFit 5150 - CrossFitMetconElizabeth (Time)21-15-9 Clean, 135# / 95# Ring Dips

CrossFit – Wed, Nov 19

CrossFit 5150 - CrossFitWeightliftingCl. + Fr. Sq.E2MOM 14 min. (60/2)2, (70/2)2, 80/1, 85/1, 90/1MetconMetcon (Time)For time: 4 rounds 500m Row 12 Burpee Pull-ups 21 Box Jumps, 24/20

CrossFit – Tue, Nov 18

CrossFit 5150 - CrossFitWeightliftingBench Press (50/5, 60/5, 70/3. 75/3. 80/3)Bent Over Row (50/5, 60/5, 70/3, 75/, 80/3)*Alternate between bench and row.MetconMetcon (AMRAP - Rounds and Reps) 14 min. AMRAP 200m Run 14 P. Cleans 135/95 14 Shoulder to Overhead 28 Sit...

CrossFit – Mon, Nov 17

CrossFit 5150 - CrossFitWeightliftingBack Squat (50/5, 60/3, 70/3, 80/3, (85/2)2)MetconMetcon (Time) 5 rounds for time 15/11 Cal. Bike 12 Toes to Bar 9 Down up Devils Press 50/35 Time cap: 20 minutes

CrossFit – Sun, Nov 16

CrossFit 5150 - CrossFitMetconMetcon (Time) For time: 21-15-9 Push Press 95/65 BOB 1000m Row 21-15-9 Ball slams 50/30 Kb Swings 2.0/1.5 1000m Row 21-15-9 HSPUs BJs 30/24 1000m Row

CrossFit – Sat, Nov 15

CrossFit 5150 - CrossFitMetconJack (AMRAP - Rounds and Reps)20 min. AMRAP 10 Push Press 115/85 10 Kb Swings 1.5/1,0 10 Box Jumps 24/20*Partners alternate movements P1-10 Push Press P2-10 Kbs P1- 10 Box Jumps *Scaling – Movements should be unbroken. Pick a weight you...

Benchmark Friday

CrossFit 5150 - CrossFitMetconDiane (Time)21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Upsjudge/athlete

CrossFit – Thu, Nov 13

CrossFit 5150 - CrossFitMetconMetcon (Time)For time: 15-12-9 reps Calorie Bike Thruster 95/65 Toes to Bar Rest 2 minutes 12-9-6 reps Calorie bike Power Clean and Jerk 135/95 V up Rest 2 minutes 9-6-3 reps Calorie Bike Hg Snatch 95/65 Sit...

CrossFit – Wed, Nov 12

CrossFit 5150 - CrossFitWeightliftingMetcon (Weight) 10 EOMOM 10/7 Cal Bike 5 Front SquatsClean (60/3, 70/3, 80/2, (90/2)2)10 min. EOMOMMetconMetcon (Time) For time: 50 Alternating DB Hg Snatch 50/35 50 Box jump 24/20 50 DB Goblet Squat Time cap: 10...

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