6/13/2012

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty.

CROSSFIT
“Randy”
75 Snatches for time (75/55) 

BOOTCAMP
3x Max Effort Ring Dips

4 Rounds:
Run 200 Meters
25 Dumbell Deadlifts (heavy)
50 Meter Farmer’s Walk (With Dumbbells)
25 Box Jump Up and Over (high)

BARBELL CLUB

Sotts Press 10 Rep Max
Barbell Curls 14 Rep Max

For Time:
10 Wall Walks
25 Snatch Sit-ups
40 Slam-Ball Wall-Balls 

JUNE CHALLENGE: 1 Minute of Max effort Box Jumps (32″/24″). Hips must extend anywhere over the box, not necessarily while standing on it. Jon Sabella  is currently in the lead for men with 32 reps.

REMINDERS:
- Don’t miss the opportunity to get 15% off fundamentals for any family member!
- The running clinic is almost here! Be sure to secure a spot!
- Please be sure to sign up in advance for class.
- Want to get up on leaderboards? Start logging your results on Beyondthewhiteboard.com
- If you need help setting up your Beyondthewhiteboard account email Justin.

OPEN GYM HOURS:

Mon & Wed: 4:30-6pm
Tues &Thurs: 4:30-6pm
Friday: NONE
Sat-Sun: 10-12

Squat Clinic 1/3
Squat Clinic 2/3