Schedule

Wednesday

CrossFit 5150 - CrossFitMetconMetcon (AMRAP - Rounds & Reps) 3 Rounds x 5 min. AMRAP: 60 Double Unders 15 Pull-ups 30 Dumbbell Snatches 50/35 Rest 3 min. between rounds*There is a rest between rounds, so move fast.Accessory WorkBulgarian split squats (3 x 5 (L/R))...

Tuesday

CrossFit 5150 - CrossFitWeightliftingClean and Jerk (60/3, 70/3, (75/3)2)*Focus on technique and form.MetconMetcon (Time) For time: 5 Rounds 9 Power Cleans 135/95 9 Handstand Push ups 45 Air Squats

Monday

CrossFit 5150 - CrossFitWeightliftingFront Squat (60/3, 70/3, 80/3, (85/3)2)MetconMetcon (Calories) E2MOM On the 2:00 x 10 Rounds: 15 Wallballs (20/14) 15 Sit-ups Max Calorie Row *Score = Total calories

Sanctuary Sunday

CrossFit 5150 - CrossFitMetconGlen (Time)For time: 30 clean and jerks Run 1 mile 10 rope climbs to 15 feet Run 1 mile 100 burpees F: 95-lb clean and jerks M: 135-lb clean and jerksIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack...

Saturday

CrossFit 5150 - CrossFitMetconMetcon (AMRAP - Rounds & Reps)20 min. AMRAP 3 Kettlebell Swings 1.5/1.0 3 Kettlebell Box Step-ups 24/20 3 Calorie Bike 6 Kettlebell Swings 6 Kettlebell Box Step-ups 6 Calorie Bike 9 Kettlebell Swings 9 Kettlebell Box Step-ups 9 Calorie...

Friday

CrossFit 5150 - CrossFitMetconPat (Time)6 Rounds for Time 25 Pull-Ups 50 ft Front-Rack Lunges (75/55 lb) 25 Push-Ups 50 ft Front-Rack Lunges (75/55 lb) Wear a Weight Vest (20/14 lb)JBo (AMRAP - Rounds)Complete as many rounds and reps as possible in 28 minutes of: 9...

Wednesday

CrossFit 5150 - CrossFitWeightliftingPush Press (50/5, 60/4, 65/4, (70/4)2*)*Build to a heavy set of 4.MetconMetcon (AMRAP - Reps)6 min. AMRAP x 3 6 min. AMRAP 60 Deadlifts 115/85 Max Calorie Bike Directly Into... 6 min. AMRAP 45 Hang Power Cleans 115/85 Max Calorie...

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...

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