Another hero

There is NO 9am CLASS TODAY OR TOMORROW but otherwise we’re on a normal weekend schedule.
On Monday, May 31st, Memorial Day, we will hold 10am, 11am, and noon WODs in place of our normal Monday schedule. Monday is a Rest Day, so we’ll be offering a Black Box WOD along with make-ups of the last cycle’s WODs. I’ll be teaching.
If you’ve got any questions about the schedule, just check our MINDBODY Online scheduler, as it’s been updated to reflect this weekend’s schedule changes.
FREE BEGINNERS’ CLASSES: Tuesdays @ 6:30pm (women-only), Wednesdays @ 9am & 7pm, Saturdays & Sundays @ 10am. Click here for the schedule and to pre-register for a class.
#126 Mon/Thurs @ 6am, starts June 7 (3 slots left)
#127 starts June 7 SOLD OUT!
#128 Mon/Thur @ 7am, starts June 14 (3 slots left)
#129 Tue/Thur @ 7:30pm, starts June 15 (only 1 slot left!)
#130 Mon/Wed @ 7:30pm, starts June 21
#131 Tue/Thur @ 8:30pm, starts June 22
#132 Mon/Thur @ 6am, starts June 28
#133 Mon/Wed @ 6:30pm, starts June 28

Saturday 100529
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
Post time to comments.

Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.
A fund for Arnie’s family has been established by the Los Angeles County Fire Department.

Detailed metabolic profile gives “chemical snapshot” of the effects of exercise
Apparent motion steers the wandering mind
Read this and never want to eat Cheetos again


  • Click here for scaling options:
    And if you’re wondering what “2 pood” means, it refers to the 32kg (70#) kettlebell. For those who choose to scale to a lighter bell, we’ve got plenty of options: 24kg, 20kg, 16kg, 12kg, 8kg.
    If you’ve never done Turkish get-ups or overhead squats with the kettlebell before, don’t worry, your instructor will cover those movements.
    Also feel free to check out the KB resource videos on with the excellent Jeff Martone:

  • Leslie

    Hey Cross Fitters…..FYI…I’m going Salsa/Swing dancing tonight if anyone is interested. I know there are a handful of you who have said they love to dance…….you know who you are. If you’re interested in joining, call me 917-971-6746. Or if you’re not into Salsa or swing and just want to go dancing someone else, I’d love to join.
    Have a great day!

  • Court

    for those interested in BK equipment sale, it’s more likely to happen around 4pm than at 3 as was posted yesterday. IF anyone can help load the moving truck around 3:30 today in BK, it would be much appreciated.

  • Lenny

    We’ve been inveded by Video game nerds. Its an infestation. Someone clean this place.

  • MC


  • Jeff

    That article didn’t make me want to stop eating Cheeetos at all.

  • Mike Mishik

    snatch work,
    4 rounds:
    35 wall balls
    20 strict pull ups
    50 double unders
    10 burpees
    40 du’s

  • @ Lenny: The videogame nerds have been thoroughly removed and marked as SPAM. Perhaps the comments section will have to switch over to some sort of anti-spam measures as we seem to be getting more and more popular with that crowd…

  • Simon P

    uh huhuhuh, you said “snatch work”
    I would totally get a wii if there was a cf game for it.

  • I downloaded Perfect Dark Zero torrent from a couple of weeks ago and, despite the fact its an old game, its the best NINTENDO DSi game ever made in my opinion 😉