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Train with a purpose at Purpose Gym in Huntington Beach

2.23.18

February 23rd, 2018

“Don’t use all or nothing thinking. Take each day as its own day, and don’t worry about if you mess up one day. The most important thing is to keep going.” -Unknown

W/U:
30s Hollow rock hold
8 DB floor press
8 PVC shoulder dislocates from bottom of squat
10 V-ups
10 Burpees

Olympic:
8m EMOM
2 Hang power snatch 80-85%

Strength:
Alternating movements on every 2min mark
5 rounds of Deadlift 3 reps @ 85%
4 rounds of Strict Pull ups, max reps first round in 20s, match reps in following rounds

Met Con:
18 T2B
9 Thrusters 115/85
15 T2B
6 Thrusters
12 T2B
3 Thrusters



2.22.18

February 22nd, 2018

“If you think you can do better, do better. Don’t compete with anyone; just yourself.” -Bob Fosse

Mobility/Stability:
30s Sitting Piriformis ea side
8 Quad Release
8 Rhomboid release

W/U:
15’ duck walk
15’ duck walk arms overhead
10 jump squats
10 empty BB push jerks
30 DU

Volume/Skill:
6m EMOM
14 WB

Chipper:
800m Run
40 RKBS 70/53, 62/44
15 HSPU
400m Run
30 RKBS
10 HSPU
400m Run
20 RKBS
5 HSPU
800m run



2.21.18

February 21st, 2018

“The greatness of a man is not how much wealth he acquires, but in his integrity and his ability to affect those around him positively.” -Unknown

W/U:
1min banded shoulder stretch ea side
2x20s snatch start position hold w/ “Slack” out of bar
6 snatch grip DL w/shoulder squeeze emphasis
6 snatch start pos to mid thigh (just short of full extension)
6 snatch jump n shrug from ground
6 power snatch from hang
6 snatch balance

Olympic:
5 rounds
On Every 2min mark
Start at 50-60%
2 power snatch
1 hang snatch – full
1 or 2 OHS

Strength:
Alternating movements on every 2min mark
5 rounds of Strict Press 3 reps @ 85%
4 rounds of Cal Row, max cals from first round in 20s, match cals in following rounds

Met Con:
2: 4min AMRAP
40 DU/120 Singles
15 Burpees
4 MU/6 BMU/8 Dips



2.20.18

February 20th, 2018

“Never quit. It is the easiest cop-out in the world. Set a goal and don’t quit until you attain it. When you do attain it, set another goal, and don’t quit until you reach it. Never quit.” -Bear Bryant

Mobility/Stability:
8 Quad release ea side
8 Hamstring release ea side
6 IT/TFL Release ea side

W/U:
10 Empty BB Push Jerks
100m run
30’ bear crawl
15 V-ups
10 single arm RKBS ea side
100m run

Volume/Skill:
6m EMOM 20s HSPU

Track:
3 – 400m Run w/2 min rest between efforts

Met Con:
4 rounds
50yd backpack style sled pull
50yd reverse sled drag
20 sit ups
15 RKBS 80/62, 70/53, 62/44
15/12 cal row
10 Double KB Jerk



2.19.18

February 19th, 2018

“Life is 10% what happens to you and 90% how you react to it.” -Charles Swindoll

****Attn: The 2018 CrosssFit Open is upon us, 18.1 will be announced on Thursday 2/22 around 5:30pm. For the next several weeks, Friday’s programming will include the Open workout. Get ready!!

W/U:
10 Air Squats w/arms above head, turn hands in
20s hold in bottom of squat, elbow inside knees, push out, rock side to side
10 presses with 5# plate while in bottom of squat
30s banded OH shoulder stretch ea side
5 OH squats very light
5 jump n shrug from high hang snatch grip
5 jump n shrug from high hang, pull body under bar on way down
2x20s hold from snatch start position with “slack” pulled out of BB
5 snatch grip/starting position deadlifts to high hang (just short of full extension)
5 squat snatch or power snatch with a OH squat

Olympic:
3m EMOM
Snatch grip high pulls from hang
3 reps @ 70, 80, 90%

3m EMOM
3 Snatch Balance

3m EMOM
3 Hang power snatch

Strength:
Alternating movements on every 2m mark
5 rounds Front Squat 3 reps @ 85%
4 rounds of DU 1st rounds, max reps in 20s, match reps in following rounds

Met Con:
9m AMRAP
8 DB Snatch ea arm 55/35
50m Run



2.16.18

February 16th, 2018

“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” -Thomas A. Edison

***** ATTENTION: Due to a scheduling conflict, there will be no coach for the 4:30 class today. Apologies for the inconvenience. *****

Mobility/Stability:
Banded Shoulder Therapy 10 ea side, ea position
8 Quad release
8 rhomboid release

Skill:
6m Tabata
Kipping work

12m AMRAP
10 Push press 95/65, 75/45
Driveway run

15m AMRAP
10 pull ups
15/12 cal row
30 lunges – 15 ea leg





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16131 Gothard St Suite L
Huntington Beach, CA 92647


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Mission Statement

Purpose Gym in Huntington Beach, CA was founded with one clear goal: to help you to achieve yours. Learn More