Be a part of the most effective fitness program around! Designed for all fitness levels! CrossFit iQ is very different than LA Fitness or Gold’s gym.
CrossFit is a fitness program that combines weightlifting, running, and gymnastics. Fitness is defined as cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy. CrossFit will increase your work capacity across all of these fitness domains. Workouts are constantly varied over a broad range of exercises and performed at high
06/18/2026
R.E.D. Friday 06/19/26
CrossFit Benchmark Wod - Jenny!
20min AMRAP
20 Overhead Squats @ 45/35
20 Back Squats @ " "
400m Run
Dedicated to U.S. Army Capt. Jennifer M. Moreno, of San Diego CA, who died on Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an IED.
06/18/2026
Thursday 06/18/26
Strength - Build to Heavy!
Back Squats - 5sets x 5reps
Wod - Hold Tight!
For Time -
15-12-9
Unbroken Deadlifts* @ 205/135
Burpees Over Barbell
*Rest 1:30 Between Rounds!
*Extra 10 burpee penalty for breaking deadlifts!
06/17/2026
Wednesday 06/17/26
Warm Up -
300m Row x 15 Jumping Jacks
200m Row x 10 Alt. Rev. Lunges (Per Leg)
100m Row x 5 Squat Jumps
Wod - Duet!
Every 3mins x 8 Rounds
250m Row
5 Box Jumps Overs @ 30/24
*Rest Remaining Time.
06/16/2026
Tuesday 06/16/26
Wod - Bring Ur Run Game!
Foe Time -
5 Rounds
800m Run
50 Air Squats
30 Sit Ups
06/14/2026
Monday 06/15/26
Congrats to Tamara, Matt and Joey for their amazing performances at the Atlantic Coast Classic competition this weekend! Congrats to Matt, Joey and Marcus for placing 2nd in their division, and to Tamara for holding her own in a packed and stacked division in her first Intermediate competition.
Wod - Tendinitis & Polk!
For Time -
400m Run
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans @ 135/95
Toes to Bar
400m Run
06/12/2026
R.E.D. Friday 06/12/26
CrossFit Benchmark Wod - Randy!
For Time -
75 Power Snatches @ 75/55
Dedicated to the memory of Randy Simmons, 51 and a 27 year LAPD veteran and SWAT team member, who was killed in the line of duty on February 6, 2008.
06/11/2026
Thursday 06/11/26
Wod - Heavy Day!
Back Squats - 5-5-5-3-3-1-1
*Rest 2-3mins Between Sets.
Finisher - 6 Sets
200m Run
Rest 1min Between Sets.
06/10/2026
Wednesday 06/10/26
Wod - Silverware!
For Time
Buy In - 300m Run
18-15-12-9
Plate Ground to Overhead @ 45/25
Alt. Reverse Plate Lunges @ “ “
Buy Out - 300m Run
06/08/2026
Tuesday 06/09/26
“Two wrongs don’t make a right, but three rights make a left!” - Ty Webb
Wod - Burping Narf!
For Time -
Buy In - 400m
3 Burpees
9-15-21
Pull Ups
Thrusters @ 95/65
Buy Out - 400m Run
| Monday | 5am - 11:30am |
| 3pm - 8pm | |
| Tuesday | 5am - 11:30am |
| 3pm - 8pm | |
| Wednesday | 5am - 11:30am |
| 3pm - 8pm | |
| Thursday | 5am - 11:30am |
| 3pm - 8pm | |
| Friday | 5am - 11:30am |
| 3pm - 6:30pm | |
| Saturday | 8:45am - 11am |