WOD July 1, 2008

Yesterday was too easy. Bring a lunch to this one, you may be here awhile...

3 Rounds, for Time:

Run 800 meters

21 Kettlebell Swings (1.5 pood)

21 Thrusters (95 lbs)

21 Pull-ups

If you can't do it as prescribed, don't use that as an excuse to bail.
Don't worry, tomorrow will be easy (*evil laughter*)

WOD 6/30

Have a nice rest? Chew on this!

One round, for time of:

45 Double-Unders (or 180 Singles)
90 Squat Cleans
45 Ring Dips (or 90 Bench Dips)
45 Double-Unders (or 180 Singles)

Remember to post your time! How will we ever be able to make fun of it, otherwise?

Check it out...I don't know if they actually work out over there at Crossfit Marina...

Law Enforcement and Knife Workshop This Saturday in Tustin

Don't forget, this Saturday, June 28th is the monthly law enforcement only class as well as the third part of the knife defense workshop. The law enforcement class will be held in Tustin at 9:00 am and is open to all sworn law enforcement officers/military personnel only.

The knife workshop will be held at our Tustin location this time and will begin at 1:00 pm. This is a great time for Long Beach students to come to Tustin to see the new school and get some great training in as well! Don't miss it.

WOD 6/27

"Fight Gone Bad!"


Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)


In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

WOD 6/26

Tabata:

20" of work/10" rest x 8

Tire jumps

Push ups

Sit ups

Squats


Add up all scores and post on comments

Not Just For The Girls Anymore.....

Same time, same place, but not just for the girls. The Wednesday night Fight Girls class at 6 pm has been changed to a coed class. That's right, guys, you can now train on Wednesdays in Thai Boxing, as well. Don't worry...the girls don't bite, they just hit hard! See you there.

The Original Crossfitters

This Monday was a landmark date! Everyone in Long Beach will remember June 23rd as having been the very first Crossfit class at 360 Combat Club Long Beach. A group of 11 students along with Erik and 360's newest instructor Jessica Burkhard ran through a grueling workout. Everyone completed 3 rounds of 400m run, 40 sit-ups, 30 wall ball, 20 box jumps and 10 deadlift high pulls. All this was done for time. The first to finish was long time student Adam White with a remarkable time of 21:00. The Crossfit schedule for Long Beach is Monday, Tuesday, Thursday and Friday at 9am. As the program grows, so too will the number of classes. Come in, try it out, and take your fitness to a whole new level.

Tue WOD

"Filthy Fifty"


For Time:

50 sit ups

50 jumps with jump rope

50 sit ups

50 (steps) walking lounges

50 sit ups

50 burpees

50 sit ups


Post time on coments:

Congratulations New Level 2 Students

After an exhausting 3+ hour test, the students pictured here all passed their Level 1 test with flying colors!!!

Pictured from left to right are: Lara Boyko, Ryan Lynch, Angelito Felix, Fabricio Alfaro, Joaquin Alvarado.

Make sure to congratulate them when you see them!

CrossFit360 starts Monday at 9 AM

New CrossFit classes will be held on Monday, Tuesday, Thursday and Friday at 9 AM at our Signal Hill (Long Beach) location.

Classes will start this Monday June 23rd!!!!!

Make sure you wear running shoes and are ready to workout.

Wednesday WOD

Tabata!!!!!

8 (each) 20 seconds intervals with 10 seconds rest of:

Pullups

Pushups

Air squats

add the lowest score from each exercise

Monday WOD

For time:

50 Sit-ups

50 Double-unders

50 Sit-ups

Walking Lunge,50 steps

50 Sit-ups

50 Burpees

50 Sit-ups

Post time to comments.

Rape Prevention Seminar Saturday, June 14th

This Saturday, June 14th, join us at our Long Beach location for a special Rape Prevention workshop. The workshop is open to all women (members and non members alike) ages 14 and older. It will be taught by Instructor, Jeannie Vukotic.

The cost is $30 per person with proceeds going to Get Safe, a non profit organization that works to educate and empower survivors of assault.

Please RSVP by phone (562) 424-4666 or email jeannie@360combatclub.com

Level One Pre-Test Workshop This Wednesday at 8:00 pm

If you have been training for approximately 4 months or more, taken at least 36 Level 1 classes, and feel that you're ready to test for Level 2, please attend Wednesday's pre-test workshop at 8 pm.

You will review all of the Level 1 curriculum and be given feedback that will help you with your Level 1 test scheduled for Saturday, June 21st.

Remember, if you intend to test, this workshop is mandatory.

WOD Monday

Ten rounds for time of:

12 Burpees

12 Pull-ups

Post time to comments.

Lifetime Memberships Available!!!

If you love training here at 360 and can't imagine your life without us, maybe you'd like to make a lifetime commitment to your training....For a limited time only, 5 lifetime memberships available for sale! 5 available for families or individuals while they last or until July 1, 2008, whichever comes first. Membership good for all current and future locations!

Don't miss out on this great opportunity.

For more information, please contact us at (562) 424-4666 or email robert@360combatclub.com or jeannie@360combatclub.com.

Knife Defenses Workshop

This past Saturday, 360 held the second in a three-part series of self defense workshops dedicated toward knife defenses. As seen in this picture, students who attended learned how to deal with knife threats to the side, from the front, and from behind. The next workshop will be held on June 28th @ 1:00 pm. If you didn't attend this one, don't miss out on the next one!