Schedule

Honor a Hero Friday

CrossFit 5150 - CrossFitMetconThe Don (Time)For Time 66 Deadlifts (110/75 lb) 66 Box Jumps (24/20 in) 66 Kettlebell Swings (1.5/1 pood) 66 Knees-to-Elbows 66 Sit-Ups 66 Pull-Ups 66 Thrusters (55/35 lb) 66 Wall Ball Shots (20/14 lb) 66 Burpees 66 Double-UndersIn honor...

CrossFit – Wed, Dec 10

CrossFit 5150 - CrossFitWeightliftingPower Snatch (60/3, 65/3, 70/3, (75/3)2, 80/3)12 min. EOMOMOverhead Squat (4 x 5)You have approx. 12 min. to complete 4 sets of 5. Add weight as form permits (goal- end 80-90%).MetconMetcon (AMRAP - Rounds and Reps)10 min....

CrossFit – Tue, Dec 9

CrossFit 5150 - CrossFitWeightliftingBack Squat (60/3, 70/3, 80/2, (85/2)3)MetconMetcon (Time) For time: 3 Rounds 400m Run 12 Hang Power Snatches 95/65 9 Thrusters 6 Burpee Over Bar Time cap: 14 minutes

CrossFit – Mon, Dec 8

CrossFit 5150 - CrossFitMetconCoreMetcon (Time) For time: 40 Deadlifts 135/95 30 Push ups 20 C2B Pull ups 50/40 Cal. Bike 20 C2B Pull ups 30 Push ups 40 DeadliftsMetcon (Checkmark)4 sets 30 sec. Side Plank Hold (each side) 50 Flutter kicks Rest 30 seconds between...

CrossFit – Sun, Dec 7

CrossFit 5150 - CrossFitWeightliftingHang Power Clean + Push Press ((60/2)2, 65/2, 70/2, (80/1)2)12 min. E2MOMMetconMetcon (Time) For time: 5 Rounds 25 Cal. Row 25 DL 20 Hg. P. Cl. 15 P.J. * Increase weight each round. Rd. 1: 95/65 Rd 2: 115/75 Rd. 3: 135/95 Rd. 4:...

CrossFit – Sat, Dec 6

CrossFit 5150 - CrossFitMetconMetcon (Time) For time 30 DB(single) box step up 50/35 20 Thrusters 115/80 20 DB box step ups 20 Front rack lunges 10 DB box step ups 20 Deadlifts Time cap: 16 minutesAccessory WorkMetcon (Checkmark)4 Sets 10 Bent Over Row 10 Bent Over...

CrossFit – Fri, Dec 5

CrossFit 5150 - CrossFitMetconFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsCoreMetcon (Time) 5 sets 20 Atomic sit ups 10 Side plank bounces (each side) Rest 30 seconds between sets

CrossFit – Thu, Dec 4

CrossFit 5150 - CrossFitEnduranceMetcon (AMRAP - Reps) 4 sets Against a 90 second clock 10 Cal. Row Max Burpees in remaining time Rest 60 seconds between sets *Score is burpeesMetconMetcon (AMRAP - Rounds and Reps) 20 min. AMRAP 20/15 Cal. Bike 20 DB deadlifts 50/35...

Wednesday

CrossFit 5150 - CrossFitWeightliftingCl. + Fr. Sq.E2MOM 14 min. (60/2)2, (70/2)2, 80/1, 85/1, 90/1Once you hit 90%, go up in weight to hit a one rep max on the complex.MetconMetcon (Time) For time: 4 rounds 30 Double under/ 60 singles 6 Burpee snatch 50/35 6...

Monday

CrossFit 5150 - CrossFitWeightliftingBack Squat (60/3, 70/3, (80/3)3)MetconMetcon (Time) For time: 5 rounds 10 Toes to Bar 15/11 Cal. Bike 10 Power snatches 95/65 Time cap: 25 minutes

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