2017

January 10, 2017January 10, 2017 CFP

Strength: Front Squats

3×5 65%

3×3 70%

3×1 75%

AMRAP (15 Min)

2 Wall Walks

12 Toes to Bar

4 Deadlift 225/155

12 Slam Ball 30/20

SquatMeme

Tuesday 01/10/2017

January 9, 2017January 10, 2017 CFP

Strength Bench: 5 x 5

Core work: Tabata abs

For time:
115/80-lb. thrusters, 10 reps
50 Double Unders
115/80-lb. thrusters, 8 reps
40 Double Unders
115/80-lb. thrusters, 6 reps
30 Double Unders
115/80-lb. thrusters, 4 reps
20 Double Unders
115/80-lb. thrusters, 2 reps
10 Double Unders

Monday 01/09/2016

January 8, 2017January 8, 2017 CFP

Strength

Back Squat 6 x 6 @ 68%

WOD:

5 Rounds

1 minute row for Calories

1 minute Power Cleans 135/95

1 minute Bar facing burpees

1 minute rest

Keep a continuous count during each round. Score is the total of the 5 combined rounds.

15-5rowing_sbeRds872326cVdz

Friday 01/06/2017

January 5, 2017January 5, 2017 CFP

klary klarykid

WARM UP:

Stretch

Klarissa’s Goodbye WOD: 4RFT

5 Burpees

9 Wall Balls

20 Double Unders

10 T2B

1 Tower Run

6 Pull Ups

20 Double Unders

17 HSPU

Presentation1

We would like to say goodbye to Klarissa as she continues on to her future endeavor on the east coast. We will definitely miss our Athlete of the Month. She has shown a great improvement since the day she stepped in to the Crossfit Pistoleros gym. She has always given 100%, which has contributed to all of her personal records she has attained. The morning classes will miss your presence.

Friday1/5/2017

January 4, 2017December 15, 2017 CFP

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT.