“The Land Before Time”

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strength clean & jerk 3-3-2-2-1-1-1 WOD (12m cap) 50 DU 40 pull ups 30 box jumps (30/24) 20 hang clean & push press (135/95) 10 OHS (135/95) **if you drop the bar you must complete 5 burpees before you resume.

Monica Jacobsma“The Land Before Time”

“Clarence”

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^Marco.  One of our original OG’s.  Marco has been with us since day 1.  He is an integral part of our community often hosting parties and events.  Marco is in his final year of the Emergency Medicine residency at UCLA.  We can’t wait to see what life brings you Marco as you are a remarkable person, outstanding doctor and will achieve …

Monica Jacobsma“Clarence”

“Monica’s Birthday Bonanza”

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In celebration of coach Monica’s birthday tomorrow, here is her surprise birthday WOD.  Monica was born on March 19, 1985.  (3/19/85)  Let your inner Monica be with you all!!! “Surprise party” 45 min cap 3 rounds 19 HSPU 85 jumping air squats 19 DL (205/155) 85 russian twists 19 pull ups 85 DU

Monica Jacobsma“Monica’s Birthday Bonanza”

“24 Hour Fitness”

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^^Throwback to our old location.  Some members have come and gone.  Some have been with us since opening our doors and still remain with us now.  One thing will always remain as long as we exist and that is our love for what we do and for every person who steps foot inside.  We love because we choose to. Plain.And.Simple! strength …

Monica Jacobsma“24 Hour Fitness”

“On A Tuesday”

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^Reflex @ Crossfiteros.  Represented all around the world! strength: hang squat snatch 2-2-2-2-2-2 @70-75% (focus more on technique here rather than load) WOD 20m AMRAP 15 knee to elbow 10 box jumps (30/24) 5 power cleans (225/165)

Monica Jacobsma“On A Tuesday”

“Scotch Tape”

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strength split jerks 3-3-3-3-3 (HAP) WOD 6 total rounds 1 min ME Thrusters (115/85) 90 sec rest 1 min ME KBS (53/35) 90 sec rest keep a running total of reps for the 6 rounds

Monica Jacobsma“Scotch Tape”

“Dr. Seuss”

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^Rex & Jack.  13 years old.  Our future. strength: power clean 1-1-1-1-1 (hap) hang squat clean 1-1-1-1-1 (hap) “Do the Gerry Fonseca” (15 min cap) 30 DA KB STO (53/35) 30 DU 30 box jumps (24/20) 30 push ups 30 DA KB snatches 30 T2B 30 burpees 30 DA KB front squats

Monica Jacobsma“Dr. Seuss”