Friday’s WOD

News & Events:

There will be NO SATURDAY or SUNDAY Class this weekend.

COME SHOW YOUR SUPPORT!!! Legendary Competitor Event This WEEKEND! February 8th, Saturday 2014.

6:30a Athlete Registration
7:10a Judge Briefing
7:40a Athlete Briefing
7:50a Opening Ceremonies
8:00a “Equalizer”
8:30a “20 Hate” (Floater)
12:45p Battleground Series First Place Awards Presentation
1:00p “I’d Rather Run a Mile”
5:00p Awards Ceremony
Please plan to arrive in time for the Athlete Briefing at 7:40am.  Registration will close at 8:00am.  Athletes arriving after that time will need to wait in line to get their wristbands.

Athletes Competing:

Andrea J. (D3)

April G. (D3)

Heather L. (D3)

Vicki B. (D3)


Bret D. (D2)

Edwin M. (D3)

Joe B. (D3)

Kevin L. (D2)

Kylie M. (D1)


Cerritos College – Stadium
11110 Alondra Blvd.
Norwalk, CA 90650

You can sign-up if you are interested in carpooling on the whiteboard.


8 Week Paleo Challenge 2014, 3 WEEKS IN!!!!  January 20th to March 17th. Keep working at it!

CrossFit Games Open: Registration begins January 15th, 2014.

Athletes & Trainers! We want & NEED your videos and pictures! If your waiting on the sidelines for your class to start or you finished your WOD….take some cool pictures or shoot a short video! We want to share what you guys do in the box! Even if the pictures are out of the box, BUT relate to CrossFit or Paleo we want those too! Please email all videos for best quality directly to You can text or email pictures to Heather at (951) 445-3042 or the email posted above. We will use the pictures for our website, Facebook Page, and Instagram.

January 19th, Sunday 9AM will be our newly added CrossFit Class. Start your week off right! We now also have Open Gym – Monday, Wednesday, Friday at 8-9AM, and Wednesday at 5-6PM. it’s now posted on the schedule.


15 Minute AMRAP:

1 Rope Climb,

10 Ring Dips

20 Wall Balls, 20/14 lbs




500 M Bike/Row

9 mins AMRAP:

Burpee, 2 mins

GHD Sit-up,2 mins

Inverted Burpee,2 mins

Burpee,1 min

GHD Sit-up, 1 min

Inverted Burpee, 1 min

*The Inverted Burpee: starting supine, kip (or sit-up and roll) to standing, kick-up to handstand. This burpee derivative involves similar amounts of work and greater skill than the traditional burpee. (see picture)