School Of Elite Fitness
Forget everything you know about working out. The repetitive weight machines. The uninspiring physical trainer. The overcrowded spin classes you keep skipping. The oily dude ogling his own reflection. This is CrossFit — elite fitness and strength conditioning for anyone serious about getting into shape. Physically and mentally.
CrossFit challenges you with workouts that combine variety, intensity, and functional movements that translate to your everyday life. It’s seriously intense. And seriously fun. So get off that elliptical machine and check it out.
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CrossFit Long Beach Welcomes Coach Melissa's First Child, Jackson Jones!
On May 17, 2013, around 11 a.m. Coach Melissa Jones and her husband, Ryan Jones, welcomed their first son! Jackson Jones came in at 6 pounds, 9 ounces and 19.75 inches.
Congratulations Ryan and Melissa! Your CFLB family loves you both and can't wait to meet Little Jackson!
We all can't wait to see pictures of him as well!
ALSO:
Monday, May 20 through Friday, May 24 is EXTRA CLASS WEEK!
If you are a BASIC, SILVER or GOLD Package Member, please enjoy ONE EXTRA CLASS this week, on the house!
Just let a coach know that you are here for your EXTRA CLASS.
See you next week!
*Below is an awesome shot of come CFLBers rockin' some CRAZY SOCKS*
Workout Of The Day
Sunday, May 19, 2013
REST DAY!
CFLB Super Hero Day, Hero WODs AND Kids Day!
Rounding out Spirit Week is SUPER HERO DAY and KIDS' DAY!
Don your slickest Super Hero gear, Team CFLB UNITE as we take on "White!"
AND, bring your kids in for a romping good time! We'll have a bounce house, popsicles, finger painting, snacks and some BBQ from Brew Hawg BBQ, from 11:30 a.m. to 1 p.m.
*Remember: Dressing up enters your name into a raffle for a cool prize! The winner will be announced DURING the Kids' party.
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Workout Of The Day
Saturday, May 18, 2013
"White"
5 Rounds:
3 Rope Climbs
10 Toes to Bar
21 Walking Lunge - 45#/25# (Plate Overhead)
400m Run
Pajamas Day!
Don't even bother to get dressed! Just please brush your teeth and come to the gym in your PJs! Remember you get entered into a raffle for sporting your CFLB spirit and participating in Pajama Day!
Workout Of The Day
Friday, May 17, 2013
Strength:
Bench Press
2 x 5; 1 x 5+
Front Squat
2 x 5; 1 x 5+
WOD:
3 rounds for time of:
20 Hand Release Push ups
20 Wall Balls
500m Rowing
Crazy Sock Day!
Make sure to wear your craziest socks and WOD in style!
Workout Of The Day
Thursday, May 16, 2013
Strength:
Make-up Day
then:
AMRAP - 10 min
5 Overhead Squat
10 Double-unders
CFLB Pride Day
Wear the CFLB colors (Orange & Gray) and/or wear your favorite CFLB gear to a WOD and be entered into a raffle!
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Workout Of The Day
Wednesday, May 15, 2013
Shoulder Press
2 x 5; 1 x 5+
Deadlift
1 x 5+
Then:
2 rounds for total reps of:
1 minute of Pull ups
1 minute rest
1 minute of Burpees
1 minute rest
1 minute Sit ups
1 minute rest
Crazy Hair Day
Today is Crazy Hair Day! Make sure to come in and WOD with some crazy 'do...cause if you do...your name gets put in for an awesome raffle prize!
Workout Of The Day
Tuesday, May 14, 2013
Snatch
75% x 1
80% x 1
85% x 1 x 3
then:
15-12-9
Clean
Handstand Push-ups
Ring Dips
Happy Mother's Day + Spirit Week Starts tomorrow
Happy Mother's Day!
CFLB wants to wish all our Moms a very special Mother's Day! Moms who CrossFit are badass and are incredible examples to their kiddos. Hope your day is filled with mimosas and hugs!
Spirit Week Starts on Monday!
Monday is Jersey Day - WOD in apparel from your favorite sports team and be entered into a raffle! Check out Stephanie in her Kings apparrel with some hockey dudes.
Workout Of The Day
Monday, May 13, 2013
Bench Press
2 x 5; 1 x 5+
Back Squat
2 x 5; 1 x 5+
AMRAP for 12 minutes:
10 Walking Lunges
5 Kettlebell Swings
5 Box Jumps
SPIRIT WEEK at CrossFit Long Beach
This week at CrossFit Long Beach is Spirit Week! Show your pride and support of CFLB by dressing up for a WOD each day wearing the appropriate gear. Everyone who participates in the festivities will be entered into a raffle and will be eligible to win a prize! (Winner will be announced the following day).
MONDAY - 5/13: Sports Day. Wear your favorite team’s jersey
TUESDAY - 5/14: Crazy Hair Day. Ever wanted to dye your hair a different color, give yourself a mohawk or do something wild? Wear you hair anyway you want today!
WEDNESDAY - 5/15: CFLB Colors Day. Wear the CFLB colors (Orange & Gray) and/or wear your favorite CFLB gear to a WOD
THURSDAY - 5/16: Crazy Sock Day. Wear your wildest socks!
FRIDAY - 5/17: Pajama Day. WOD in your pajamas!
SATURDAY - 5/18: Super Hero Day. Put on a cape and mask or dress up as your favorite Super Hero to tackle the workout of the day!
Workout Of The Day
Sunday, May 12, 2013
REST DAY!
Happy Mother's Day!
The Amazing Deb!
Have to give my girl Deb a shout out. She is absolutely amazing and has made so many improvement since her first day here. Keep up with your awesomeness!
Workout Of The Day
Saturday, May 11, 2013
Clean & Jerk
70% x 3
75% x 2
80% x 1
75% x 3
80% x 2
85% x 1
then:
AMRAP - 20 min
800m Run
20 Burpees
20 Double-unders
Are the Kiddos going NUTTZ in the Kids' Room?
Bring those little guys to CFLB Kids Day and turn them loose in the gym!
It would be awesome if you would e-mail Alix at Alix [at] crossfitlongbeach [dot] com so we can have an idea of who is coming.
Workout Of The Day
Friday, May 10, 2013
Overhead Squat
1 x 5, 1 x 5+
Shoulder Press
1 x 5, 1 x 5+
"Jackie" - Leaderboard WOD!
For Time:
1k Row
50 Thrusters - 45#
30 Pull ups
