Schedule

Honor a Hero Friday

CrossFit 5150 - CrossFitMetconGrettel (Time)10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about Grettel click hereFinisher!Metcon (Time) For time: 3 Rounds 12/10 Cal. Bike 200m DBall Carry 30/50 10 DBall Over the Shoulder 12/10...

Wednesday

CrossFit 5150 - CrossFitWeightliftingFront Squat (60/7, (70/7)3)MetconMetcon (Time) For time: 25-20-15-10-5 Ground to Overhead 115/75 *After each round, perform 20 Russian Kb swings. 1.5/1.0 Time cap: 20 minutes

Tuesday

CrossFit 5150 - CrossFitWeightliftingBench Press (50/5, 60/3, 65/3, (70/3)3*)(*) Always means go up in weight if form permits. You have 3 sets of 3 to build to a heavy 3.MetconMetcon (AMRAP - Rounds & Reps) 12 min. AMRAP 40 Double Unders 20 Push-ups 10 Toes to...

Monday

CrossFit 5150 - CrossFitWeightliftingPower Clean (60/2, 70/2, 80/1, 85/1, 90/1,93/1,96/1,(101/1)3* )It's a wrap! GO FOR IT! Be aggressive. You've got this!MetconMetcon (5 Rounds for time ↓ shorter is better)10 min. E2MOM (5 rounds) 2 Cleans 155/105 4 Wallballs 30/20 8...

Sanctuary Sunday

CrossFit 5150 - CrossFitWeightliftingClean and Jerk (60/3, 70/2, 80/2, (85/1)3*)MetconMetcon (AMRAP - Rounds & Reps)9 min. AMRAP x 3 9 min. AMRAP (You go, I go) 9 cal. row 6 Burpee over rower 3 P. Cl. & J 135/95 Rest 2 min. 9 min. AMRAP 9 cal row 6 Burpee over rower 3...

Saturday

CrossFit 5150 - CrossFitMetconTea for Two (Time) For Time: *with a partner Buy in: 75 Burpees Then 5 Rounds: 30 Wallballs 20/14 30 Deadlifts 135/95 30 Calorie row 30 Power Cleans 135/95 Cash out: 75 Burpees

Honor a Hero Friday

CrossFit 5150 - CrossFitMetconMarco (Time)3 Rounds for Time: 21 Pull-Ups 15 Handstand Push-Ups 9 Thrusters (135/95 lb)In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.To learn more about Marco click here

Thursday

CrossFit 5150 - CrossFitMetconMetcon (Time)For Time (30 Minute Cap): 1 mile Run Directly Into... 70 Power Cleans 135/95 70 Bar-Facing Burpees *Partition power cleans & burpees however you'd like.

Wednesday

CrossFit 5150 - CrossFitWeightliftingBack Squat (60/4, 70/4, 80/3, (85/3)2)Metcon"Jumping Jackie" (Time) For Time: 1,000/800m Row 50 Thrusters 45/35 150 Double Unders 50 Thrusters 45/35 1,000/800m Row

Tuesday

CrossFit 5150 - CrossFitMetconMetcon (Time)For time: 21-15-9: Wallballs 20/14 Box Jumps 24/20 200m Farmers Carry 1.5/1.0 21-15-9: Wallballs Box Jumps 200m Farmers Carry 21-15-9: Wallballs Box JumpsCoreComplete, if time permits or feel free to work in the corner.Metcon...

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