Luke Jacobsma Workout of the Day Leave a Comment

Today,we warmd up with a nice 200 meter Run 2oo meter run Backwards 30 Jumping air Squats 20 Push Ups 10 Pull Ups WOD: 4 RFT (30 Minute CAP) 21 Deadlifts (155/105) 15 Box Jumps (30/24) 9 Power Cleans (155/105) 400 Meter Run REST 5 Minutes STRENGTH: 8 x 1 Strict Press @ 90-95%


What’s your Fran Time? WOD 10/23/13

Luke Jacobsma Workout of the Day Leave a Comment

WARM UP: 2 Rounds 20 Air squats 15 sit ups 10 push ups 5 pull ups SKILL: Find your max height box jump WOD: FRAN 21-15-9 Thrusters (95/65) Pull ups REST 10 minutes 21-15-9 KB Swings (2/1.5) Box Jumps (24/20)

Luke JacobsmaWhat’s your Fran Time? WOD 10/23/13

WOD 10/22/13 Hand Release Deadlifts

Luke Jacobsma Workout of the Day Leave a Comment

WARM UP: 40 Walking Lunges 100 jump rope singes 20 push press with the bar 10 good mornings with the bar WOD: 20 Minute AMRAP 40 double unders 20 KB Pistols (1/.5) 10 Hand Release Deadlifts 5 HSPU’s STRENGTH: 5 x 5 Back Squats at 85%

Luke JacobsmaWOD 10/22/13 Hand Release Deadlifts

MOW – Daniel “DK”

Monica Jacobsma News Leave a Comment

Our MOW this week is Daniel Kim, known to all of us as simply DK.  DK is a very special member to us.  DK has been with us since our very first park workouts at 6:00am at Clover Park in February.  He is I guess you could say our first unofficial member.  Often times it was just him and all …

Monica JacobsmaMOW – Daniel “DK”

WOD 10/21/13

Monica Jacobsma Workout of the Day Leave a Comment

Paleo Challenge Performance WOD   5 RFT 3 Min Rest after each round “Barbara” 20 Pull ups 30 Push ups 40 Sit ups 50 Air Squats

Monica JacobsmaWOD 10/21/13


Monica Jacobsma Diet & Nutrition, News Leave a Comment

**IMPORTANT INFO!!** For those of you who have signed up for the Paleo Challenge, please see the details below.  Please make sure you are at the meeting THIS Saturday at 12:00pm (after the 11:00 class WOD).  We will go over the program, points system, take photos and body fat measurements (don’t worry it will be private, no one will see …


Wednesday’s WOD – “Roxanne” the burpee song

Luke Jacobsma Workout of the Day Leave a Comment

We loved the “Bring Sally Up” song so much we found another one for you guys… Today was a good one. WARM UP: “Roxanne” by the Police Every time you hear the word ROXANNE in the song you must complete 1 full burpee. Do High Knees when you are NOT doing burpees SKILL: (20 Minutes) Work on your weakness by …

Luke JacobsmaWednesday’s WOD – “Roxanne” the burpee song

Tuesday’s WOD

Luke Jacobsma Workout of the Day Leave a Comment

Lets take a second a look back at what we did on Tuesday… WARM UP: 5 Minute Jump Rope Drill (40 seconds ON, 20 seconds OFF) Singles Jog in Place Front/back shuffle Criss-Cross with Rope Double Unders 30 Push Ups WOD: (20 minute CAP) 5 Strict Pull Ups 10 Thrusters (115/75) 5 Strict Pull Ups 10 Hang Power Cleans (115/75) …

Luke JacobsmaTuesday’s WOD

Monday’s WOD – CRUSH CANCER 2013

Luke Jacobsma Workout of the Day Leave a Comment

Coach Eric and I spent a little time this weekend spectating the WOD at the Crush Cancer Event in downtown Culver City, put on by the AWESOME guys at DogTown CrossFit. It was great to see the CrossFit community all together in one place with one common goal…Crush Cancer.  Today we did the same workout that all the athletes did …

Luke JacobsmaMonday’s WOD – CRUSH CANCER 2013