Friday Fitness Fun

May 5, 2011 by  

April 14, 2011 by  

WOD 4/14/11

April 13, 2011 by  

Ben and Emily Wedding WOD!!!

  • Congratulations to Ben and Emily, a couple of great Lab Rats who are getting married this Saturday. 

“Amazing Grace” Fundraiser

October 5, 2010 by  

“Amazing Grace” Fundraiser

Coming October 27, 2010

Barbells for Boobs - Amazing Grace Fundraiser!

Greg Amundson’s Goal Setting & Positive Self-Talk Seminar

October 4, 2010 by  

Hello Fellow CrossFitters -

CrossFit Monrovia will be hosting Greg Amundson’s Goal Setting & Positive Self-Talk Seminar on Saturday October 30th from 10:00am -1:00pm.  This event is open to everyone and there is no charge to attend.

Greg Amundson is referred to by his peers as the original CrossFit Firebreather.  For many years he was the CrossFit standard bearer and set many of the early WOD records. He was trained by CrossFit Founder “Coach” Greg Glassman and took ownership of the original CF headquarters gym in Santa Cruz, California, directly from Coach.  He was one of the first Certification coaches and is rightly considered a legend in the CrossFit world.  Greg is renowned for his indomitable will as well as his deep and creative knowledge of training and CrossFit. This seminar/workshop is a unique opportunity to learn from an acclaimed CrossFit coach who has pioneered the mental side of CrossFit training.

The CrossFit Amundson Goal Setting and Positive Self-Talk Seminar is an educational and inspirational student focused seminar that will unleash the power of your mind. Goal setting and positive self-talk are critical skills to understand and utilize in the pursuit of elite fitness. In this hands-on seminar, you will learn how to set and achieve your goals by using progressions and cues that compliment the physical modalities of CrossFit.  The seminar instills a deeper appreciation for the mental component of CrossFit training and will motivate you to immediately start setting and achieving your goals. This exciting seminar also includes a work-book and personalized instruction on mental techniques and strategies to develop a winning mindset and an indomitable spirit.
If you would like to attend the seminar, please RSVP as soon as possible, as we know this event will fill up fast!

Amundson Goal Setting Seminar at CrossFit Monrovia

Pearl Isumi Day

September 28, 2010 by  

Fight Gone Bad for BJ!

September 25, 2010 by  

9/25/10, FGB 5 is Finally Here!!!

September 25, 2010 by  

Fight Gone Bad


Three rounds of 5 stations with a 1 minute rest between rounds for a total of 17 minutes.


The stations are:

  1. Wall-ball, 10 ft target (Men 20#, Women 14#)
  2. Sumo dead-lift high-pull (Men 75#, Women 55#)
  3. Box jump 20”
  4. Push-press (Men 75#, Women 55#)
  5. Row (Calories)

One point is given for every rep. to standard and one point for every calorie on the rower.  All points are totaled for the final score.  Loads above are for as prescribed, scaling is of course an option.

Donkey in a hole!

September 24, 2010 by  

Elephant Fun

September 23, 2010 by  

Back Squat

September 22, 2010 by  


WOD 9/23/10, 2 days to FGB 5

September 22, 2010 by  

First 5 sets:

  • 10x Back Squat
  • Rest 60 sec
  • 7x HSPU

Then 4 Rounds:

  • 25 KBS
  • 15 TTB

Who can name the politician in the picture?


September 22, 2010 by  

WOD 9/22/10, 3 days to FGB 5

September 22, 2010 by  

5 Rounds:

  • 10 DB Snatch right
  • 10 DB Overhead Lunge right
  • 10 DB Snatch left
  • 10 DB Overhead Lunge left
  • 400m run

The Jerk

September 21, 2010 by  

WOD 9/21/10

September 21, 2010 by  

First 5 sets:

  • 3x Clean and Jerk
  • Rest 60 sec
  • 15 sit-ups
  • Rest 60 sec

Then 3 rounds:

  • 15 Cleans
  • 15 Ring Dips
  • 200m run

Super Phun Thyme

September 16, 2010 by  


September 10, 2010 by  

WOD 9/11/10

September 10, 2010 by  

  • 50 thrusters(115/80)
  • 1st rest- 1 round of Cindy
  • 2nd rest- 2 rounds of Cindy
  • 3rd rest- 3 rounds of Cindy
  • etc.

The first time you need to place the bar down you will complete one round of Cindy prior to re-starting the thrusters.  The second time you place the bar down you will complete two rounds of Cindy prior to re-starting the thrusters, and so on. . .

WOD 9/9/10

September 8, 2010 by  

5 rounds:

  • 500m row
  • 400m run

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