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  • SAT 7.04.2015

    By Jake | In Workout of the Day | on July 4, 2015

    WOD 07.04.2015

    • Mobility

    Skill Work-

    • Dubs
    • Handstands


    • 5-6 Rounds Prowler Push
    • Yoke Walk
    • 1-2 Sled Drag to Grand and Franklin
  • FRI 7.3.2015

    By Alia | In CrossFit, El Segundo | on July 3, 2015


    WOD 07.3.2015

    1 mile run
    100 PU
    200 PSU
    300 Squats
    1 mile run

  • THU 7.2.2015

    By Holley | In Competition, Events and Announcements, Gymnastics | on July 2, 2015

    It may be July 2nd so I’m a day late, but I challenge you all to a strict pull up a day challenge. For every day of the month, do 1 strict pull up, so you have one to make up for yesterday, and two to do for today. We’ll go all the way up to 31. They don’t have to be unbroken sets, but I’m sure you’ll see major improvements in unbroken sets as the month goes on. If you don’t have strict pull ups, work on jumping pull ups and negatives. Ok, get to it!!!


    Don’t forget to sign up for the gymnastics clinic with Duke and Dave from i99Fit! Learn from the best to improve your bodyweight movements, from the basics to the advanced movements. Please reach out to a coach if you have any questions or email me at holley@intrepidathletics.net.

    Details are in this post here: http://www.intrepidathletics.net/tue-6-23-2015/

    Sign up here: i99fit.com/intrepid


    Also, don’t forget to save the date for the partner comp on September 20th!


    WOD 07.02.2015

    A. EMOM 10 x 2 @80%’
    B. 3 x 5


    4 rounds Tabata Burpees
    Rest 1 min

    4 Rounds Tabata Row
    Rest 1 min

    4 Rounds Tabata Knee raises

  • WED 7.1.2015

    By Alia | In CrossFit, El Segundo | on July 1, 2015

          (Sung to J.T.’s “Bringing Sexy Back”)
          We’re bringing 8am’s back! Yup! Tuesday’s and Thursday’s are the day to come in for those who want a later class to accommodate their day. Same great workouts. Different time. Tuesdays and Thursdays will begin Tuesday July 7th. Same rules apply, you have 30 minute window before class to sign in or cancel and if you show up without first signing in the gym may be closed.

    WOD 07.03.2015
    A. Strict Pullups 3x Max superset w/ 3×10 ring pushups
    B. 3 sets of 3 static pullup holds superset w/ 3 sets max pushups

    8 rounds:
    50m Sprint
    10 Kettlebell cleans (53/35)
    10 Goblet lunges
    10 Kayaks
    Rest 30 seconds

  • TUE 6.30.2015

    By Holley | In Workout of the Day | on June 30, 2015


    WOD 06.30.2015

    A. 6 x 1 @90%
    B. Snatch Lift-off + snatch 4 x 2


    4 rounds:
    10 Deadlifts (155/103)
    3 Push press
    8 High box jumps


  • MON 6.29.2015

    By Holley | In Events and Announcements, Gymnastics | on June 29, 2015

    Don’t forget to register for the i99Fit gymnastics clinics with Duke and Dave!

    Details are in this post here: http://www.intrepidathletics.net/tue-6-23-2015/

    Sign up here: i99fit.com/intrepid


    WOD 06.29.2015

    Back Squat
    A. Find 1 RM
    B. 3 x 5


    AMRAP 10
    240m run
    7 Front Squats
    14 pull ups


  • SAT 6.27.2015

    By Jake | In Workout of the Day | on June 27, 2015

    WOD 06.27.2015

    Partner WOD=

    Buy In- 4 Rope Climbs

    4 Rounds of

    • 170m Partner Carry (switch as often as needed)
    • 24 Pull Ups (partner hangs from bar while other works)
    • Wheelbarrow walk (across gym and back)
    • 24 DB Snatches (partner holds bottom of a squat w/ KB or Sandbag)

    Cash Out- 4 Rope Climbs

  • THU 6.25.2015

    By Holley | In Community, Competition, Events and Announcements | on June 25, 2015

    With an overwhelming response, we are going to have the 2015 Intrepid Games partner competition on Sunday, September 20th! Mark it down on your calendar now. Details and sign ups are coming soon!


    WOD 06.25.2015

    Bench press
    A. EMOM 7 x 3
    B. 3 x 5


    6 Rounds NFT:
    Prowler push (down and back)
    Behind the neck weighted carry with kettle bells and bands (across gym and back)
    2 weighted pull ups


  • WED 6.24.2015 and a Poem

    By Alia | In CrossFit, El Segundo, Uncategorized | on June 24, 2015

    Have you ever wondered what was in the bottle of blue when you go to the loo?

    It’s not really a secret, it’s for you and for me, it’s a special type of fragrance for when we don’t (ahem) pee.

    You spritz a few pumps into the bowl, not the lid not the seat but where you would go.

    It creates a film on the surface, just hear me out, to keep the smell in and not let it out.

    We all do it, yes all people poo. And sometimes it’s stinky, don’t even play! It’s true.

    So spray a few pumps or 20 or 50! Now isn’t that nifty?

    Spray before you go and no one will ever even know.

    WOD 06.24.2014

    10:00 minutes Handstand skillwork
    A. Handstand Walk or Freestanding Handstand
    B. Wall-facing handstand skillwork

    Hang Power Snatch (115/73)
    Front Rack Lunges
    Burpee over bar

  • TUE 6.23.2015

    By Holley | In Events and Announcements, Gymnastics, Workshop | on June 23, 2015

    We are bringing in Duke and David from the i99 Fit team to host a few clinics the weekend of July 18th. Here’s the schedule of events:

    • Level 1 Coaches Cert on Saturday, July 18th at 8am
    • Level 1 Athlete clinic at 1:30pm
    • Level 2 Athlete clinic on Sunday, July 19th at 9am

    If you’re unsure which level clinic to sign up for, below are some details to help you decide. If you’re still unsure, feel free to ask me questions in the gym, or email me at holley@intrepidathletics.net.

    • Level 1 Clinic
      • Price: $130
      • Pre-requisites: None
      • Highlights: Mobility, handstands, pull ups, toes-to-bar, ring awareness
    • Level 2 Clinic
      • Price: $145
      • Pre-requisites (suggested): 5 kipping pull ups, 3 strict pull ups, 5 dips, kipping handstand push up
      • Highlights: Mobility, handstand push ups, bar muscle ups, ring muscle ups, butterfly pull ups

    You can register on their website at i99fit.com/intrepid or you can simply text i99 [SPACE] intrepid to 313131 to register on your mobile phone.  I recommend you sign up quickly as we expect to see the clinics fill to capacity.  If you want to learn more about their unique approach to gymnastics check them out on Facebook or instagram @i99fit.


    WOD 06.23.2015

    A. 5 x 2 @ 85% of 1RM
    B. 3 x 5


    5 rounds:
    15 V-ups
    10 Russian KBS (70/53)
    5 Ring dips
    240m run


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