December 26, 2012 by caesar
CrossFit Monrovia New Year’s Runners!
For the fifth year in a row we will be running the Rose Parade Route just prior to the the parade on Tuesday New Years Day. This is a great way to start your new year, millions of people cheering you on as you run 5 miles down Colorado Blvd. Wear orange and represent the Lab (wear layers as it is pretty cold early in the morning).
Meet in one of two locations, depending on where you are coming from and what your plans after the run are.
If you live to the East of Pasadena, or don’t want to deal with some potential parking issues in Pasadena, then meet on the Metro Gold Line train platform at Sierra Madre Villa Station by 6:00am. Park in the Metro Parking Garage, we will finish our run near there and stop for Starbucks across the street from the parking garage afterward.
If you live to the West of Pasadena, or are taking the train from South Pasadena then meet on W. Del Mar Blvd and S. St. John Ave. (where Del Mar crosses over the freeway) near to the outhouses at 6:30am. Anyone running late or lost call Lauren, 626-487-3581.
From there anyone who wants to, can walk over to Orange Grove Blvd. to view the floats. They are all on display prior to the start of the parade and you can see them up close. If you really can’t get going that early or simply are not interested in the floats we will re-group between 7:30am and 7:45am at Del Mar Blvd. and St. John Ave. at the outhouses.
The walking group will need to hit the road by 7:30am, the runners will leave at 7:50am. Keep an eye out for the jets to overfly some time near 8:00am. The route is a bit over 5 miles. If you get tired or don’t want to run the whole thing, there are a few Gold Line Stations along the way: Arroyo Parkway, Lake Ave., and Allen Ave. you can walk from the parade route and take the train back to Sierra Madre Villa Station. These stations will always be towards the mountains from the parade route and are only about a quarter mile away from Colorado.
The runners will take about an hour to finish, figure on making it to the Starbucks at Foothill Blvd. and Madre (next to the Best Buy) by 9:00am. The walkers should get there by 10:00am. The easiest way there is to follow the parade route all the way down Colorado Blvd. till it turns to the North on Sierra Madre Blvd. About 1/4 mile after this turn you will come to Foothill Blvd., turn right and walk about 1/2 mile to the Best Buy and Starbucks. The Metro Station is across the street.
Please let us know if you are coming! Click here-> Yes I’m running the Parade route
December 25, 2012 by caesar
Happy New Year Rats!
We wanted to let you know what was happening at the Lab this weekend!
For Monday December 31st. the Lab will have the following schedule:
6:00am and 9:00am classes.
For Tuesday Jan. 1st– We will be closed for regular classes but will be doing the New Year’s Day Run
On Monday – Dec. 31st - we hope you will join us for our Annual Sunset Hike up Clamshell Trail in Monrovia. We will meet at the base of the trail at 3:30pm. The hike is approximately 1.5 miles up an easy fire road. Please be prepared for colder weather as the sun sets. Also please bring flashlight or headlamp and of course wear bright colors – preferably orange! We ask that you bring a bottle of champagne or your favorite beverage to toast the last sunset of the year which we anticipate to be about 5:00ish. We will have cups and some very light snacks. Everyone is welcome so feel free to invite friends and family.
Contact Kate 626-840-5400 or Lauren 626-487-3581 with any questions.
Directions to Clamshell Trail: From the 210 go north on Myrtle to Hillcrest (above Foothill). Turn right on Hillcrest. Turn left on N. Canyon. N. Canyon continues to the right as you intersect with Scenic. Turn left on Ridgeside and go to the top of the hill and park next to the bushes on the west side. The trail is up a driveway at the south end of the tall bushes at 873 Ridgeside. Please keep voices down until you pass the 2 houses on the trail and go over the gate.
We hope to see you there!
On Tuesday January 1st– Join us for our New Year’s Parade Run. We will be running the Rose Parade Route just prior to the the parade on New Years Day. This is a great way to start your new year, millions of people cheering you on as you run 5 miles down Colorado Blvd. Info: Run Details
21, 18, 15, 12, 9, 6, 3
- Squat Cleans (95/65)
- Double Unders
- Box Jumps
- Start each set with Burpees!
October 8, 2012 by caesar
- 1/2 5K
- 21-15-9 Hand Release Push ups & TTB
- 1/2 5K
October 7, 2012 by caesar
- 10 Jerks (80%)/ 20 Sit ups
- 9 Jerks/ 18 Sit ups
- 8 Jerks/ 16 Sit ups, etc…
- Continue until 1 x Jerk/ 2 Sit ups.
- 200m Run after ODD Rounds
September 26, 2012 by caesar
5, 3, 1
3 rounds of
30 medball sit ups
July 31, 2012 by caesar
July 2, 2012 by caesar
5 sets of 3 Push jerks (5×3)
October 18, 2011 by caesar
September 21, 2011 by caesar
May 6, 2011 by caesar
Try to have this much fun!