Schedule

Tuesday

CrossFit 5150 - CrossFitWeightliftingThruster (10, 8, 6, 4, 2)10 min. EOMOM (5 sets) *Start at 95/65. If this weight isn't standard for you, start lighter. Think about where you want to end. Build weight each set. Your score is the heaviest load.MetconMetcon (Time)...

Monday

CrossFit 5150 - CrossFitMetconMetcon (Time)For time: 5 Rounds: 30/21 Calorie Row 1 Round of "DT" Rest 2 Minutes Between Sets Round 1: (185/135) Round 2: (165/115) Round 3: (155/105) Round 4: (135/95) Round 5: (115/85) 1 Round of "DT" = 12 Deadlifts, 9 Hang Power...

CrossFit – Sun, Feb 1

CrossFit 5150 - CrossFitMetconMetcon (Time)For Time: 3k Row 300 Double Unders 100 Single Dumbbell Box Step Ups 24/20 50/35

CrossFit – Sat, Jan 31

CrossFit 5150 - CrossFitMetconEnduranceLegs, Legs, Lovely Legs! (Time) For Time : 15/12 Bike 20 Air Squats 15/12 Bike 19 Air Squats 15/12 Bike 18 Air Squats .... 15/12 Bike 1 Air Squat

Benchmark Friday

CrossFit 5150 - CrossFitMetconCrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP - Reps)14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lb*You only have 14...

Thursday

CrossFit 5150 - CrossFitWeightliftingSnatch Grip Deadlift (60/5, 70/5, 80/5, 85/3, 90/3, 100/3 )*Percentages are based off your snatch. We are working toward strength.Power Snatch (60/3, 70/2, 75/2, 80/2, (85/1)2)MetconMetcon (AMRAP - Rounds and Reps) 9 min. AMRAP 3...

Wednesday

CrossFit 5150 - CrossFitWeightliftingPower Clean (60/3, 70/3, 80/3, (85/2)3)MetconMetcon (Time)For time: 10-9-8-7-6-5-4-3-2-1: Goblet Squat 50/35 Single DB Push Press 50/35 After Each Set: 100 Meter Farmers Carry 1.5/1.0

Tuesday

CrossFit 5150 - CrossFitGymnasticsSkill Work (Checkmark) 12 min. EOMOM 1. 5-10 MUs, C2B, Pull ups 2. HSPUs *This is skill work. You will alternate between any version of the 2 movements depending on your skill level. Rest as needed. Work on strict, kipping, or...

CrossFit – Mon, Jan 26

CrossFit 5150 - CrossFitWeightliftingBack Squat (60/3, 70/3, 80/2, 90/1, 95/1, 98/1, (102/1)*)We are going for a one rep max. Dig deep, focus, stay tight! You are stronger than you think! Note: On a 1 rep max, you always go from 98%(approx) to 102%. No need to...

CrossFit – Sun, Jan 25

CrossFit 5150 - CrossFitMetconBergeron Open Test (AMRAP - Reps)Open Test 20 min. AMRAP 50 Wbs 20/14 50 Dubz 40 Bjs 24/20 40 T2b 30 C2b 30 Burpees 20 Power cleans 145/100 20 Jerks 145/100 10 Power Snatches 145/100 10 MUsFinisher!Metcon (Time) For Time: 50 Reps of DB...

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