CrossFit South Bay | Hermosa Beach, CA

CrossFit South Bay sends a big THANK YOU to Chip and Holly for donating two first aid kits! Look out blisters!

Congrats to all who achieved thier PR last night during max deadlifts! Everybody rocked their 1-1-1-1-1-1-1 max! Al 261, Michael 285, Ruth 220, Danny 310, Robert 315, Chip 335 – Great work!

We’ll be holding FREE workouts on Saturday, September 6 during a Baker-To-Vegas carwash fundraiser. Usually people read a magazine or gab away on their cell phones while their cars are washed. On this day you can get a quick, intense workout instead. Come on down and support the team!

For time: 10 GHD Sit-ups 10 Hip & Back Extensions 95 pound Thrusters, 30 reps 50 Pull-ups 30 GHD Sit-ups 30 Hip & Back Extensions 95 pound Thrusters, 20 reps 35 Pull-ups 50 GHD Sit-ups 50 Hip & Back Extensions 95 pound Thrusters, 10 reps 20 Pull-ups —————————————- Maybe that post-workout beer isn’t so bad [...]

Run 5 K Robb Wolf is a wonderful resource for a wide range of topics related to CrossFit but he is probably best known for his expertise in nutrition. Here is a video from CFHQ where he gives some info on Zone Calculations as related to Activity Level at a recent CrossFit Nutrition Seminar – [...]

3 Rounds: 10 Pullups 20 Overhead Squats 30 Deadlifts Breathing is an important component in stabilizing the midline during slow lifts like the overhead squat and deadlift.  Mark Rippetoe explains the importance of The Valsalva Manuever when performing such lifts.

It’s that time of year again! The Fight Gone Bad Fundraiser has begun and the workout will take place on Saturday, September 27. Head on over to the CrossFit South Bay Team page and sign up as a participant. This fundraiser is different from the last two years’ in that we are working to benefit [...]

“Karen” For time: 150 Wallball shots, 20 pound ball Post time to comments. ———————————————- There are many things that make working out at CrossFit South Bay a different experience than the one you might have at a globo gym.  Here is a list, courtesy of Newsweek, of 9 (Globo) Gym Sins you will never have [...]

45 pound Dumbbell squat snatch, left arm, 21 reps 45 pound Dumbbell squat snatch, right arm, 21 reps 42 Pull-ups 45 pound Dumbbell squat snatch, left arm, 15 reps 45 pound Dumbbell squat snatch, right arm, 15 reps 30 Pull-ups 45 pound Dumbbell squat snatch, left arm, 9 reps 45 pound Dumbbell squat snatch, right [...]

Back Squat 5-5-5-5-5 reps ____________________________________________________ A very good posting by Adrian Bozman at San Francisco Crossfit that suggests other ways to make sure that your workout is working for you.