Twenty one

Main – CrossFit Barbells 4 Boobs is this Friday!!!! Please make sure your name is on the board View Public Whiteboard Back Squat (5X3 back squat increase weight) T: Metcon (Time) 9,15,21 Kb swings Wall balls Burpees


HSPU

Main – CrossFit *****Fridays 4,5pm is canceled!!! Sorry for the inconvenience. Yoga class at 11:15-12:15 on Saturday!! View Public Whiteboard Handstand Push-ups (4 rounds max 3 min rest) Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 10 power snatches (95/65) 10 t2b


Front

Main – CrossFit ***Please sign name on white board if your going to be competing next Friday! View Public Whiteboard Front Squat (Set Across 5X5 at 85% 1-2 min rest between sets) Metcon (Time) 4 rounds 50 Du’s 15 wallballs 10 burpees


Cal Row

Main – CrossFit Save a pair. Save a life. A Barbells for Boobs Event in support of Breast Cancer. CrossFit Provoke is proud to announce that we will be hosting our 2nd annual “Glow in the dark Barbells for Boobs” event . Where: CrossFit Provoke, 24846 Narbonne ave, Lomita,Ca 90717 When: Friday night October 24, […]


Fran

Main – CrossFit View Public Whiteboard Romanian Clean Complex (1 EMOM, 10 mins) 2 RDL’s 1 Hang squat clean 1 Squat Clean Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups ()