Support Your Box 20.2 For time: 100 double-unders 21 burpees 75 double-unders 15 burpees 50 double-unders 9 burpees Time cap: 15 minutes No Equipment WOD For time: 100 Mountain Climbers or Lateral Jumps 21 burpees 75 Mountain Climbers or Lateral Jumps 15 burpees 50 Mountain Climbers 9 burpees Time cap: 15 minutes  Read More

8 am Virtual Yoga Endurance WOD: Run a 5k in honor of Elizabeth Ciunci *if you cannot run, get out and walk, and think of Elizabeth and the Ciunci family* This Saturday was to be the 20th Annual Elizabeth Ciunci Butterfly Run. Every year since we first met Mike, we have, as a gym, participated...Read More

Single Leg RDL : 3 x 10-15 Max L-Sit : 3 x Max   then….   Complete all 4 Rounds of  :40 sec work / :20 rest for each movement. SDHP Russian Twist HR Push-up Air Squat   ———————————————— No Equipment WOD Complete all 4 Rounds of  :40 sec work / :20 rest for each...Read More

Taters 10th Birthday Bonanza  10 min amrap 10 OH lunges, right arm (50/35) 10 Bicep curls (50/35) – use both arms to hold 10 OH lunges , left arm 10 Tri ext (50/35) – use both arms to hold   ——-2 min rest ——— 10 min amrap  10 wood Choppers, right side 10 weighted side...Read More

AMRAP 18 Minutes 60 Double Unders or Line Hops or Mountain Climbers 40 Situps 20 Burpees No equipment workout: Same!  Read More

2 Rounds  1 min SA Bent Over Row, R arm 1 min SA Bent Over Row, L Arm 2 min Cyclist Squats ——–1 min rest———- 1 min SA High Pulls, R arm 1 min SA High Pulls, L arm 2 min Cossacks Squats ——-1 min rest———— 1 min SA Cleans, R arm 1 min SA...Read More

New Today: 6am and 1pm virtual weightlifting classes, and 6pm Crossfit class, Meditation with Brantlee at 7:30pm Virtual Crossfit Workout: Virtual JT 21-15-9 Handstand Pushup Chair Dip Pushup *Every 3 Minutes perform 1 minute of Mountain Climbers* At Home, no equipment workout: Same!Read More

For Time: 25 Burpee Box Jump or Burpee Tuck Jump 50 Alt Weighted Step-ups or Lunges, 50/35 or anything close to that   20 Burpee Box Jumps, or Burpee Tuck Jumps 40 Alt Weighted Step-ups or Lunges   15 Burpee Box Jumps or Burpee Tuck Jumps 30 Alt Weighted Step-ups or Lunges   10 Burpee...Read More

Virtual Yoga at 8am today! Link is under ‘News’ on our site Endurance WOD: 50 Burpees 1000m Run ( 5 minutes) If you can’t run, walk briskly! 75 Air Squats 800m Run (4 minutes) 100 Double Unders or Mountain Climbers or line jumps 600m Run (3 minutes) 75 Air Squats 400m Run (2 Minutes) 50...Read More

9 am Virtual WOD: Class Link https://us04web.zoom.us/j/ 712557348?pwd= V0FTQnBBK1F5MU9jWVRqWk94bWlFdz 09 Meeting ID: 712 557 348 Password: 078645 Arnie-Crossfit HQ Hero WOD 21 Turkish get-ups, Right arm 70/53 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm Los Angeles County Fire Fighter Specialist Arnaldo “Arnie”...Read More