a)Skill

Pistol

b)MetCon

10 Front Squats
10 Bar Hop Burpees
100 Double Unders
9 Front Squats
9 Bar Hop Burpees
90 Double Unders
8 Front Squats
8 Bar Hop Burpees
80 Double Unders
7 Front Squats
7 Bar Hop Burpees
70 Double Unders
6 Front Squats
6 Bar Hop Burpees
60 Double Unders
5 Front Squats
5 Bar Hop Burpees
50 Double Unders
4 Front Squats
4 Bar Hop Burpees
40 Double Unders
3 Front Squats
3 Bar Hop Burpees
30 Double Unders
2 Front Squats
2 Bar Hop Burpees
20 Double Unders
1 Front Squat
1 Bar Hop Burpee
10 Double Unders

25 Minute Cap

*No Rack*

L1 135/115
L2 115/75
L3 95/65

a)Strength

Push Press

b)MetCon

Power Snatch 5-5-5-5-5-10-10-10-10-10-15-15-15-15-15
GHD Sit Ups 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17

AMRAP12

L1 95/65
L2 75/55
L3 DB Snatch

​

a) Skill

Bar Muscle Ups

b)MetCon

800M Run
25 Back Squats
400M Run
25 Front Squats
400M Run
25 Overhead Squats
800M Run

L1 135/105
L2 115/95
L3 95/65

Special Holiday Schedule:  9:00am class only and 10:00am Open Gym.

HAPPY THANKSGIVING!!!

We are taking our fitness outside the gym.  There will be no classes held at Backyard CrossFit today.  Instead we will be at Bell Gardens High School.

​Join us for our 1st Annual Backyard CF Turkey Bowl at Bell Gardens this Thursday at 9am.  We will have a small breakfast spread, and will have water and coffee for drinks.  We encourage you to bring your favorite drinks (i.e orange juice, iced tea) and snacks.

We will be meeting at the gym at 8:30am or you can meet us at BGHS at 9am.

a)Skill

Rope Climbs

b)MetCon

"Mario Party"

50 Sit Ups
40 Push Ups
20 Pull Ups
10 Ring Dips
40 Push Ups
30 Push Ups
20 Box Jumps
1o Ring Dips
30 Sit Ups
20 Push Ups
10 Box Jumps
20 Sit Ups
10 Push Ups
10 Sit Ups

Classes for today: 5:30am, 6:30am, 5:00pm and 6:00pm.  There will be no classes held for 7:00pm and 8:00pm, however there is Open Gym at 7:00pm.

Reminder:  Join us for our 1st Annual Backyard CF Turkey Bowl at Bell Gardens this Thursday at 9am.  We will have a small breakfast spread, and will have water and coffee for drinks.  We encourage you to bring your favorite drinks (i.e orange juice, iced tea) and snacks.

We will be meeting at the gym at 8:30am or you can meet us at BGHS at 9am.

a)Strength

Clean and Jerk

b)MetCon

Hang Clean
Chest to Bar Pull Ups

1 to 10

L1 185/155
L2 135/115
L3 115/95

​10 Minute Cap

Reminder:  Join us for our 1st Annual Backyard CF Turkey Bowl at Bell Gardens this Thursday at 9am.  We will have a small breakfast spread, and will have water and coffee for drinks.  We encourage you to bring your favorite drinks (i.e orange juice, iced tea) and snacks.

We will be meeting at the gym at 8:30am or you can meet us at BGHS at 9am.

a)Strength

Deadlift 

40 Reps at 70%

*5 Minutes to warm up to 70%
9 Minutes to complete assigned reps.

b)MetCon

Diane

21-15-9
Deadlift (225/155)
Hand Stand Push Ups

Reminder:  Join us for our 1st Annual Backyard CF Turkey Bowl at Bell Gardens this Thursday at 9am.  We will have a small breakfast spread, and will have water and coffee for drinks.  We encourage you to bring your favorite drinks (i.e orange juice, iced tea) and snacks.

We will be meeting at the gym at 8:30am or you can meet us at BGHS at 9am.

a) Strength

Establish 3RM Overhead Squat

20 Minutes

b)Conditioning

10 Deadlifts
20 Pull Ups
30 American Swings

3 RFT

L1 275/225
L2 225/185
L3 185/135
​

a)Skill

Hand Stand Push Ups

b)Conditioning

100M Overhead Walking Lunge
200M Farmers Carry
400M Sandbag Carry

15 Minute Cap

a)Conditioning

1 Mile
20 Clean and Jerks
1 Mile
20 Thrusters

L1 155/105
L2 135/95
L3 95/65
​L4 DB C&J/Thrusters