Los Amigos Strength and Fitness

A word from coach B on the importance of logging or recording our workout scores.

log those results Squad

30 day challenge winners announced

30 day challenge winner announcement

As of 8:00 pm Sunday we are having
6 am class tomorrow Monday 8/21. Please check on the Wodify app before coming to class for any announcements that might develop over night.

Age is just a number.

Unfortunately the number doesn’t even matter.

Ultimately your fitness and health does.

The ball is in your court.

Thrive With Age — CrossFit Masters “Not giving up on life, getting to pick up my grandkids and play, and get up on the ground and off the ground — it’s a different life than I would’ve had wit...

You’ll wish you started sooner. Don’t wait.

Why Derrick Walked Through The Door After a handful of years trying different fitness outlets, Derrick Norris still hadn’t found the right fit. He wasn’t excited to work out and says that is a ...

https://www.youtube.com/watch?v=CNSKp-RBo4Y&feature=youtu.be

Workout Programming update.

In the last year we have made a big change to our programming. We have evolved from a general population type of Crossfit programming to a programming that is more specific to our population. Our programming is intentional and thought out.

Coach Brennan has put his many years of working with clients and over ten years of Crossfit programming into good use as he has created 6 week blocks of training that will guide us through the year. Each block has its specific intention but all have the Crossfit methodology as it's base and the health and progress of our members at the forefront.

The following video briefly describes the last and current training block. Please let us know if you have any questions.

5/19 -6 week cycle overview video.

10am
All levels welcomed and can scale the workout.
Then stay to BBQ. Bring a side to share

Do your self care this Saturday with Coach Linda as she guides stretching and increasing mobility. $10 for an hour of instruction for all levels and ages. If you haven’t done something like this before this is the best place to start. Coach Linda is a certified yoga instructor that practices what she teaches.

Yesterday was the day! On behalf of all the Amigos I want to extend a huge thanks to Sandy Franscella Bond.

You do an amazing job and we couldn’t do what we do without all your hard work.

1 hour and 40 minutes something later it’s done. 8 stations /eight 1000m runs in-between each station. Only 6 out of 60 guys over 50 years old. One of them being our fearless leader. Way to go Coach Carlos. Show them whose boss! eambig

Another 5 star review!

We follow the CrossFit methodology, proudly.

We are on a journey towards wellness.

Our coaches love to modify workouts and help you get the best workout for your current fitness.

“No matter how slow you go you’re still lapping everyone on the couch.”

Wednesday’s Workout “No matter how slow you go you’re still lapping everyone on the couch.” Anonymous 12 min amrap partner style A B A 4 cal bike 6 burpees 8 goblet squat ( 45/25)

If we have poor health our mind will also suffer.

Tuesday’s Workout “To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” Buddha Photo by RODNAE Productions on Pexels.com 10 min amrap of 10 DB push press ( 55…

If you keep delaying your start you never will. Start now!

Monday’s Workout “When it comes to eating right and exercising, there is no ‘I’ll start tomorrow’.” VL Allineare Photo by Pixabay on Pexels.com Cluster Bench press 4 x 2+2+1 (Approx 95%-100% of 5 rm) rest 2 min & #8…

Hey everyone let’s wish Coach Linda a very Happy Birthday today!!! She’s a wonderful CrossFit coach and yoga instructor that we are so fortunate to have with us. We hope your day was a special one. 🎉🎉🥳🥳🎁

https://youtu.be/sK0vqoe8340

This is super important!
Video is only 2 min. Worth a listen.

Those of you that are "old" please consider making an appointment for a FREE consultation. Together we can come up with a plan to turn your situation around.

Your quality of life depends on it.

Peter Attia on the importance of preserving strength and muscle mass as we age Watch the full episode here: https://bit.ly/3ghw2Fc--------About:The Peter Attia Drive is a weekly, ultra-deep-dive podcast focusing on maximizing health, lo...

“We do not stop exercising because we grow old- we grow old because we stop exercising”
-Dr. Kenneth Cooper

Deadlift 4x3 ( reset)(Approx 90%-100% of 5 rm)
--

12 min cap
30 -25-20-15 Swing( 55/35)
Situp
every 2 minutes 4 shuttles

Friday’s Workout “We do not stop exercising because we grow old- we grow old because we stop exercising” -Dr. Kenneth Cooper Deadlift 4×3 ( reset)(Approx 90%-100% of 5 rm) — 12 min cap 30 -25-20-15 Swing…

10 years!

Thursday’s Workout “Believe in yourself and all that you are. Know that there is something inside of you that is greater than any obstacle.” Christian D. Larson The Audacity… Imagine so bold as to think that yo…

Get in on the action.

Looking for a fun fitness community? Look no further. @losamigoscrossfit2712

Hit the link to see pictures of our first gym space. 😅

“Believe in yourself and all that you are. Know that there is something inside of you that is greater than any obstacle.”
Christian D. Larson

The Audacity... Imagine so bold as to think that you had it in you to start a business. Not at the beginning of your career but as a forty year old in a field that was completely different than the one that you just switched from....

Thursday’s Workout “Believe in yourself and all that you are. Know that there is something inside of you that is greater than any obstacle.” Christian D. Larson The Audacity… Imagine so bold as to think that yo…

“The mind is the most important part of achieving any fitness goal. Mental change always comes before physical change.”
Matt Mcgorry

Photo by Lucas Pezeta on Pexels.com

3 min amrap rest 1 min
A) BIke
B) 4 burpees + 2 shuttles (15 feet)
C) 15 wall balls 10 situps

https://losamigoscrossfit.com/2023/03/22/wednesdays-workout-44/

Wednesday’s Workout “The mind is the most important part of achieving any fitness goal. Mental change always comes before physical change.” Matt Mcgorry Photo by Lucas Pezeta on Pexels.com 3 min amrap rest 1 min A) BI…

“Take care of your body, it’s the only place you have to live.”
JIm Rohn

Photo by Lucas Pezeta on Pexels.com

10 min amrap of
10 swings ( 55/35)
10 Hanging knee raise
80 skips rest 1 min

https://losamigoscrossfit.com/2023/03/21/tuesdays-workout-36/

Tuesday’s Workout “Take care of your body, it’s the only place you have to live.” JIm Rohn Photo by Lucas Pezeta on Pexels.com 10 min amrap of 10 swings ( 55/35) 10 Hanging knee raise 80 skips rest 1 min

“Self-care is not selfish. You cannot serve from an empty vessel.” Eleanor Brown

16 minAmrap
6 tempo ring rows (5021)
6 burpees
6 box jumps / 3 Step ups
6 tempo pushups (5021)

Monday’s Workout “Self-care is not selfish. You cannot serve from an empty vessel.” Eleanor Brown (12-15 min) 2-3 WU sets to get to working weight Cluster Bench press 3 x 2+2+1 (Approx 95%-100% of 5 rm) rest 2 min …

“Our bodies are our gardens – our wills are our gardeners.” – William Shakespeare

Photo by Daria Obymaha on Pexels.com

EMOM
A) 5 Hang clean and jerks (135/95 -95/65)
5 burpees

B) :30-:40 shuttle

https://losamigoscrossfit.com/2023/03/16/thursdays-workout-37/

Thursday’s Workout “Our bodies are our gardens – our wills are our gardeners.” – William Shakespeare Photo by Daria Obymaha on Pexels.com EMOM A) 5 Hang clean and jerks (135/95 -95/65) 5 burpees B) :30-:40 shuttle…

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
Greg Glassman

Photo by Foodie Factor on Pexels.com

amrap in 14 min
250/200m row
8-10 pushups

https://losamigoscrossfit.com/2023/03/14/wednesdays-workout-43/

Wednesday’s Workout Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Greg Glassman Photo by Foodie Factor on Pexels.co…

“Wellness encompasses a healthy body, a sound mind, and a tranquil spirit. Enjoy the journey as you strive for wellness.” - Laurette Gagnon Beaulieu

16 min amrap of:
6 weighted lunges
150 m row
8 front rack squats
rest 1 min

Tuesday’s Workout “Wellness encompasses a healthy body, a sound mind, and a tranquil spirit. Enjoy the journey as you strive for wellness.” – Laurette Gagnon Beaulieu 16 min amrap of: 6 weighted lunges 150 m r…

“Whenever you find yourself doubting how far you can go, just remember how far you have come.” ―Unknown

20 min emom
10 Ring rows
:40 second plank march
:40 hanging knee raise
:30 max bike
15- 20 Wall shots ( 20/14)

Wednesday’s Workout “Whenever you find yourself doubting how far you can go, just remember how far you have come.” ―Unknown 20 min emom 10 Ring rows :40 second plank march :40 hanging knee raise :30 max bike 15- 20 Wa…

“Sometimes when you’re in a dark place you think you’ve been buried but you’ve actually been planted.” ―Christine Caine

Photo by icon0.com on Pexels.com

16 min amrap
6 weighted lunges
150 m row
8 front rack squats
rest 1 min

https://losamigoscrossfit.com/2023/03/08/tuesdays-workout-33/

Tuesday’s Workout “Sometimes when you’re in a dark place you think you’ve been buried but you’ve actually been planted.” ―Christine Caine Photo by icon0.com on Pexels.com 16 min amrap of 6@ weighted lunges 150 m row…

“Hard work beats talent when talent doesn’t work hard.”
―Tim Notke

9 min emom (stations)
1) 10 Hang Db sn**ch ( 50/35)
2) :40 tempo Pushups (3020)
3) :40 situps
-----
5 min Assault Bike test for cals

Monday’s Workout “Hard work beats talent when talent doesn’t work hard.” ―Tim Notke ( 9 min) 9 min emom (stations) 1) 10 Hang Db sn**ch ( 50/35) 2) :40 tempo Pushups (3020) 3) :40 situps —– (11 min) 5 m…

“Don’t worry about letting the dogs out. It’s Friday! Let them have a great weekend, too.”
―Anthony T. Hincks

Photo by Andrea Piacquadio on Pexels.com

Heats FT
15/12 Cal Bike
30 Air squats to target

https://losamigoscrossfit.com/2023/03/02/fridays-workout-24/

Friday’s Workout “Don’t worry about letting the dogs out. It’s Friday! Let them have a great weekend, too.”―Anthony T. Hincks Photo by Andrea Piacquadio on Pexels.com heats FT 15/12 Cal Bike 30 Air squats to target…

“One day or day one. You decide.” —Unknown

Photo by Eduardo Cano Photo Co. on Pexels.com

4 x
Every 4 minutes
8 Hang clean
8 burpees
200 m run

https://losamigoscrossfit.com/2023/03/01/thursdays-workout-35/

Thursday’s Workout “One day or day one. You decide.” —Unknown Photo by Eduardo Cano Photo Co. on Pexels.com 4 x Every 4 minutes 8 Hang clean 8 burpees 200 m run

When you are looking for a gym, you should not only look at pricing and schedules also but what is the plan for your fitness there. Our programming for our members is an important part of . See what’s coming up for the next 6 weeks.