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Workout Of The Day

  • Press Wave

    If you looked back at your last 100 meals, how many out of 100 would be considered Fuel or clean or nutritious? How many would be considered "cheat".  Hopefully the cheats are single digits and the clean are the rest if you want amazing results.  Habits take time. To get started you must have a plan. Planning your meals ahead of time is not just " meal planning " like you see on ridiculous people's social media. It is a well thought-out walk through of your day and where and how you will get your meals in your life. For example, Monday through  Friday , I will bring my lunch, stop by the store on the way home from CrossTown to grab a meat and veggie to grill for dinner.... Think before you get caught hungry going through a drive through. Let's make those cheat meals few and far between.  Proof is in the performance, and the lean body fat and flat stomach is the cherry on top. 

    WOD 9 . 18 . 17 


    "Press Wave "

    Strict Press 

    5 - 3 - 2 - 5 - 3 - 2 - 5 - 3 - 2 

    Use 60% press for all sets of 5 

    Use 70% press for all sets of 3 

    Use 75 - 80% press for all sets of 2

    On the 2 minute. 


    "Cash out "

    " Quick and the Dead " 

    5 Rounds

    Run 250m 

    10 DB Clean and Jerks 50 / 35 

    " 12 min time cap " 


    Happy Birthday to Coach , Chad. What an awesome way to celebrate Coach Chad's Birthday by doing a WOD ( his favorite pastime ) in honor of him. He is so passionate about CrossFit , fitness  and coaching - and it shows 100% to anyone that has ever met him. Chad is also going to explore his options in Canada for a little while so make sure to say Happy Birthday and good luck if you see him. We are going to mix it up with some extra HIGH Wall Balls on this one. Lets kill it! 


    8 Rounds 

    31 Double unders

    15 High Wall Balls 14 / 10 #ball to 12' / 10' target 

    9 Push Ups 

    Cash out : 86 American Kettle Bells Swings 53 / 35 

    Time stops when you finish the 8 rounds and 86 swings. 

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5260 Bonsai St. F
Moorpark, CA 93021
(805) 910-5025