Welcome On-Ramp and CrossFit Rugby

On-Rampers happy/delirious after Filthy Fifty

Tonight is the last night of On-Ramp and the next class starts on Monday and has 4 spots left. This On-Ramp has done extremely well and all the coaches are excited for them to get started in the normal classes. By the end of this week they will have completed scaled down versions of Fran, Filthy Fifty and the Bear Complex.

Slaughter and Matt teach how to levitate like David Blaine to the LA Rugby team

I also want to welcome the LA Rugby club to CrossFit. These guys are nothing short of amazing athletes. CFSB will be their strength and conditioning program for their entire season. They did a fantastic job on a pretty tough WOD last night. Their program will consist of two Olympic lifts and a slightly longer strength bias WOD twice a week. They will be in the gym from 7PM to 8:30PM Monday and Wednesday. If anyone is interested in trying our CrossFit Rugby programming, let me know and we will try to fit you in.

The below is from LA Rugby Club’s (LARC) head coach, Marty Jones:

Well done to the 12 or so players who attended last nights training session at CrossFit South Bay. I was very impressed by the turnout and effort put in.  I think everyone who was there would agree that this facility and personnel are first class. The three trainers who worked with us will be instrumental in helping us achieve our fitness goals. From the warm up,stretching, to the olympic lift instruction and the grueling sand bag runs these guys were outstanding in correcting form and encouraging everyone to push hard.  The owner Forrest Jung was hands on throughout the entire session and had a carefully prepared plan that was specifically tailored to rugby conditioning. Having personally trained for competitive rugby for over 25 years I can honestly say this training method will reshape our team and build the strength and stamina needed for top class rugby.

CFSB is honored to welcome LARC in to our CrossFit family. Their first game is this Saturday against Las Vegas and you can check their schedule online. If you have time, go and support them! There are about 40 total guys on the team, but only about 20 will be here at a time (girls calm down). Now if I could just find a way to get a dance team or the Laker Girls to work out with us too…

6PM Class practices to use third world toilets.

Great job to everyone over the past few days on some tough WODs. The pictures in our gallery really show you guys working your butts off. I’m heading down to the Olympic Weightlifting certification at CrossFit Balboa this weekend, so I’ll be ready to come back with new ways to teach the clean and snatch.

The cute lil' On-Rampers prepare for big kid weights one day.

Let’s not forget to introduce ourselves to all the new On-Rampers and LA Rugby players. It would be a shame to do 870 burpees (which is about how many you would do if you didn’t introduce yourself to any of them).

WOD 2/18/2010

A. Straight Leg Deadlift 2-2-2

B. 5 Rounds
300M Sandbag Run
12 Deadlifts

C. Optional:
Snatch 1-1-1-1
Clean & Jerk 1-1-1-1
Front Squat 2-2-2
Weighted Sit-ups 3×10