Schedule

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...

CrossFit – Tue, Nov 11

CrossFit 5150 - CrossFitMetconMetcon (AMRAP - Rounds and Reps) 16 min. AMRAP 500m Row 30 Double unders/60 single unders 20 Pistols 10 Ring DipsAccessory WorkSpend time on working on a skill or mobility. If you need a suggestion, ask the coach.

CrossFit – Mon, Nov 10

CrossFit 5150 - CrossFitWeightliftingDeadlift (50/5, 60/5, 70/3, (80/3)2)MetconMetcon (Time) For time: 5 rounds 200m Run 15 Box Jumps 24/20 9 Deadlifts 185/135 6 Burpee over bar

CrossFit – Sat, Nov 8

CrossFit 5150 - CrossFitMetconBuild Your Own (Checkmark)Athletes Choice You will collectively build the Workout of the Day. All athletes will choose a movement and decide if the workout the workout is for time or an AMRAP. Coach will choose Buy in.Have Fun!

Benchmark Friday

CrossFit 5150 - CrossFitMetconChelsea (AMRAP - Rounds and Reps)Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats

CrossFit – Thu, Nov 6

CrossFit 5150 - CrossFitWeightliftingPush Jerk + Split Jerk (60/2, 70/2, 75/2, 80/1, (85/1)2)MetconMetcon (AMRAP - Reps) Every 3 minutes for 15 minutes (5 rds) 200m Run 5 DB devils press 5 DB front squats Rest remaining time of each round.

CrossFit – Wed, Nov 5

CrossFit 5150 - CrossFitWeightliftingP. Cl. + Hg. Cl.EOMOM 12 min, (60/1)2, 70/1, 75/1, 80/1, 85/1Front Squat (60/3. 70/3, 80/3, (90/2)2)*Rest 60 seconds between each set.MetconMetcon (AMRAP - Rounds and Reps) 10 min. AMRAP 10 Box jumps 30/24 15 Wallballs 20/14 20...

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