Our Program

Our goal isn’t just to get you in the best shape of your life; it’s to get you in the best shape for your life. What we do will seem radically different from what you imagine a gym experience to be, and that’s because it is. Our view of fitness is holistic; we believe you’ll never truly achieve good, well-rounded health just by lifting weights or running on a treadmill. Physical wellness is so much more than that. What we offer is superb programming from certified coaches, complemented by in-depth education on proper nutrition and support from our enthusiastic community. These are the building blocks of overall wellness, and they’re as fundamental to life as standing up (we can help you with that, too).

What does life at CrossFit City of Angels look like? It’s vibrant. It’s fun. It’s inevitably sweaty. When you first visit our box (our fancy word for a gym), we’ll give you a personal introduction to assess your fitness and talk about your goals. Once you join, you’ll learn fundamental movements in 1-on-1 sessions taught by expert coaches. You may choose to work more on your technique with private sessions, improve your mobility with our unique mobility classes, or better understand your eating habits with our nutritional education or maybe get discounts on local organic food with our farmer’s co-op.

We’re excited to get you started on a new approach to fitness. Our belief is that all of our athletes (and yes, we are all athletes) should practice and improve upon their cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.

Below are just a few examples of our diverse programming. These workouts may look intense–and they are!–but don’t worry; every exercise can be modified to accommodate any level of fitness.

“Helen”

3 Rounds for time of:

  • 400m Run
  • 21 KettleBell Swings (men 24 kg or 53lbs / women 16kg or 36lbs)
  • 12 Pullups

Score is total time to complete, plus weights for kb swings &/or assistance used for pull-ups

Helen Explained:

Helen is a classic CrossFit WOD (Workout Of the Day). It is a well-balanced workout using sprinting, weightlifting & gymnastics. These elements are combined together for maximum results in both building strength & gaining cardiovascular endurance. The short timeline and functional movement of Helen allows you to keep your intensity high, which in turn produces a better overall stimulus for gains in your fitness.

“Fight Gone Bad!”

Three rounds of:

  • Wall-ball (men 20lb ball, 10 ft target / women 14lb ball, 8 ft target) (Reps)
  • Sumo deadlift high-pull (men 75bls / women 55lbs) (Reps)
  • Box Jump, 20″ box (Reps)
  • Push-press (men 75lbs / women 55lbs) (Reps)
  • Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and total them for score

Fight Gone Bad Explained:

Fight Gone Bad is a superb example of circuit training. Originally designed for mixed martial artist and UFC Champ BJ Penn. When Penn did F.G.B. for the first time, he was put flat on his back when it was over! Afterwards he was asked to compare the workout to a fight; he said it was like a “fight gone bad”. F.G.B. was designed to match the time and domains of a UFC fight, while exceeding its metabolic demands. Meaning, whatever the demands were in a UFC fight, F.G.B. exceeds them in terms of force, distance, and time. The reasoning behind the 1-minute stations are because it is designed so stamina would not be a significant factor in the workout. Since localized muscle endurance limitations reduces the metabolic demands by cramping you up and forcing you to rest. In this workout right when localized muscle endurance is about to be a significant factor you move to the next movement. Thus, 1 minute was deliberately chosen because it is the time limit found at the crest of the glycolytic pathway (the middle metabolic pathway). Simply put F.G.B. will PUSH you to achieve no matter your fitness level.

Back Squat 5×5

Barbell Back Squat Five sets of five repetitions.

Here are some points of performance for the back squat:

  • The bar is carried just behind the neck on the trapezius muscles.
  • The torso remains rather upright throughout the movement.
  • Arms are held in a neutral position and the thumbs grip the bar.
  • The crease of the hip must descend below the top of the knee cap (below parallel)
  • Increase weight every set at a close range (i.e. each set should be a working set)

Score is total weight lifted per set

Back Squat Explained:

The squat is the most basic of all functional movements (stand up). It is one of the best exercises for athletes and the general population. Back squats using a barbell are a great way to increase overall strength, because you can increase the weight lifted with every set. Squats are a vital exercise that works the whole body. Squats increase strength in the lower back, the upper back, the abdominals, the trunk muscles, the intercostal muscles, and the shoulders and arms. These muscles are all essential to the exercise and thus are trained when squatting with proper form (& the coaches here insist on proper form).

Scientific studies show squatting can produce the following benefits:

  • Better functional mobility and faster walking speed
  • Greater bone mineral density and less chance of breaking a bone
  • Increased strength in ligaments and insertion of the tendons
  • Stronger core musculature to prevent lower back pain and injury
  • Faster running speed & less fatigue at short and long distance
  • Greater vertical jump
  • Better sports performance on the court or field