Schedule

CrossFit – Mon, Sep 22

CrossFit 5150 - CrossFitAccessory WorkMetcon (No Measure)3 Sets: 4 Strict Pull Ups 8 Supinated Bent Over Row 3 Sets: 4 Supinated Pull Up 8 Seconds Hollow Hold Lat Pulldown *Score is the weight on bent over row. *video of hollow hold lat pulldown below.Bent Over Row...

CrossFit – Sun, Sep 21

CrossFit 5150 - CrossFitMetconAdrenaline Rush (Time)For time: 10 Cleans 115/85 + 5 Round 8 Cleans 135/95 + 4 Rounds 6 Cleans 155/105 + 3 Rounds 4 Cleans 165/115 + 2 Rounds 2 Cleans 185/125 + 1 Round 1 Round = 10 Pistols 10 Kbs 3 C2B/Rx + = 3 MUs Rx + weight 10 Cleans...

CrossFit – Sat, Sep 20

CrossFit 5150 - CrossFitMetconMetcon (Time)For time (35 Min Cap): With a partner 2 x 200M Run (each partner does 1 run) 4 Rounds (each partner does 2 rounds) 10 Box Jumps 5 Thrusters 95/65 Then 2 x 200M Run 4 Rounds 10 Box Jump 5 Snatch 135/95 Then 2x200M Run 4 Rounds...

CrossFit – Fri, Sep 19

CrossFit 5150 - CrossFitMetconDesforges (Time)5 Rounds For Time 12 Deadlifts (225/155 lb) 20 Pull-Ups 12 Clean-and-Jerks (135/95 lb) 20 Knees-to-ElbowsIn honor of U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, was killed on May 12, 2010To...

CrossFit – Thu, Sep 18

CrossFit 5150 - CrossFitAccessory WorkMetcon (No Measure)4 Rounds (11:30) 1 min. work/30 sec. rest 1. HSPU 2. Double Unders *Rotate movements. Work on each skill depending on your level. Challenge yourself! In other words, try something new (move up to the next...

CrossFit – Wed, Sep 17

CrossFit 5150 - CrossFitWeightliftingPush Jerk + Split Jerk (50/1, (60/1)2, 70/1, (75/1)2 )Front Squat (60/3, 70/3, 80/2, (90/1)3)MetconMetcon (Time)20-10-5 Wallballs 20/14 Kb Swings 1.5/1.0 *10 min cap rx+ WB 30/20 KB 2.0/1.5

CrossFit – Tue, Sep 16

CrossFit 5150 - CrossFitMetconMetcon (AMRAP - Rounds and Reps) 16 min. AMRAP 500m Row 20 Alternating DB Snatch 50/35 20 DB Goblet Squat 50/35CoreMetcon (Time)For Time: 50 Mountain Climber 40 Russian Twist 30 Plank Leg Lift 20 Triple Crunch 30 Plank Leg Lift 40 Russian...

CrossFit – Mon, Sep 15

CrossFit 5150 - CrossFitWeightliftingMetcon (Weight) 12 min. E3MOM 2 Bear Complex 3 Thruster 4 Front Squat *Bear Complex: P. Clean + Fr. Squat + Push Press + Back Squat + Behind the Neck PP *Build weight each set as form dictates. *You may break between the different...

CrossFit – Sun, Sep 14

CrossFit 5150 - CrossFitWeightliftingThruster (6 x 3)MetconMetcon (Time) For time: 21 Cluster 155/105 400m Run 21 Burpee over Bar 400m Run 15 Clusters 200m Run 15 Burpee over Bar 200m Run 9 Cluster 100m Run 9 Burpee over Bar 100m Run

CrossFit – Sat, Sep 13

CrossFit 5150 - CrossFitMetconMetcon (Time)Grab a WoD Buddy! Split reps however you'd like. For time (40 min. cap): 3 Rounds 30 Front Squats 135/95 30 Pull Ups 3 Rounds 30 Cleans 135/95 30 Cals 3 Rounds 30 Shoulder to Overhead 135/95 30 Pistols If scaling, use a...

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