Level One5 Sets3 Bench Press *AHAP3 Weighted Pull Ups *AHAP10 GHD Sit Ups10 Med Ball Skater Plyos 14# R+L=15 Seated Box Jumps 24″/20″15 Calories on Assault BikePost loads. Level TwoSnatch Balance 2,2,2,2,2 *AHAP+Front Squat 5 X 5 *All sets at 85% 1RMPost loads. Old School8 Rounds250m Row200m Run+4 Rounds10 Floor Press 95#/65#10 Floor Wipers R+L=110…

Level One1000m Row+3 Rounds10 Deadlifts 185#/125#20 Overhead Walking Lunges 35#/25#+750m Row+3 Rounds10 Power Cleans 95#/65#10 Front Squats10 Pull Ups+500m Row+20 BurpeesPost time. Level TwoE4M for 24 minutes200m Run1 Rope Climb 15′20 Russian KB Swings 70#/53#5 BurpeesPost Rx or cycles completed. Old School“Helen”3 Rounds400m Run21 KB Swings 53#/35#12 Pull Ups+5 Rounds30 Double Unders5 BurpeesPost time.

Choose One: #1Complete the following in any order or any rep scheme:300 ft. Sled Push 205#/175#800m Run100 Wall Ball 20#/14#50 GHD Sit Ups300 Double Unders25 BurpeesPost time. #25 Rounds250m Row12 DB Deadlifts 35#/25#12 DB Hang Squat Cleans12 Push Press36 Double UndersPost time. #3Front Squat 3,3,3,3,3 *AHAP+Push Press 3,3,3,3,3 *AHAPPost loads.

Announcement: We have rebranded our gym to our original name, La Mesa Workout. We are no longer affiliated with any other organization. Nothing has changed, just our company’s name. Look for all our posts at http://www.lamesaworkout.com. Bookmark it and you’ll have access to the gym’s daily workouts. Thank you for coming along for the ride.…

Announcement: We have been trying out a new program here at the gym. I have started an Intro to Jiu Jitsu Class that meets Monday and Thursday at 5;00pm and Saturday at 10:00am. Almost everyone in the class is brand new to this martial art, which makes it perfect for starting out. This class is…

Announcement: We have been trying out a new program here at the gym. I have started an Intro to Jiu Jitsu Class that meets Monday and Thursday at 5;00pm and Saturday at 10:00am. Almost everyone in the class is brand new to this martial art, which makes it perfect for starting out. This class is…

Level One5 Sets5 Back Squats *AHAP10 GHD Hip Extensions8/4 Weighted Push Ups *AHAP5 Strict Pull Ups15 Barbell Ab Roll Outs 75#/65#15 Calories on Assault BikePost loads. Level TwoSnatch *AHAP+5 Sets1 Push Jerk + 1 Split Jerk *AHAPPost loads. Old School4 Rounds750m Row35 Double Unders12 Hang Squat Cleans 75#/55#12 Push Jerks12 Pull UpsPost time.

Level One5 Rounds12 Deadlifts 115#/75#9 Hang Power Cleans6 Jerks+4 Rounds12 Front Squats9 Push Ups6 Pull UpsPost time. Level Two21 – 15 – 9X3 Double UndersDB Thrusters 50#/35#CTB Pull Ups– Rest 3 minutes –3 Rounds500m Row5 Wall Walks– Rest 3 minutes –50 GHD Sit UpsPost time minus 6 minutes. Old School5 Rounds20 Calorie Row20 Squats 20…

Choose One: #14 Rounds100 ft. Sled Push20 DB Step Ups 35#/25# @20″/16″30 Double Unders20 DB Floor Press15 GHD Sit Ups200m RunPost time. #23 Rounds600m Run20 Russian KB Swings 53#/35#15 Pull Ups10 Box Jumps 20″10 BurpeesPost time. #3Back Squat 5,5,5,5,5 *AHAP+Bench Press 3,3,3,3,3 *AHAPPost loads.

Announcement: This new year we are returning to our former name as a gym, La Mesa Workout! After years being affiliated with CrossFit and most recently, MetFix, we are forging our own path as our old brand La Mesa Workout. Nothing, other than our name, will change. Same professionalism, same community, same awesome programming. We…