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CrossFit Sunset posted on Facebook


2015 CrossFit Sunset Throwdown
Any questions please email Coach MAC —
For some of us to push ourselves in new and different ways and to discover an intensity we did now know. For others, to test ourselves against other athletes in the gym to see how we measure up in a competition setting. For all…HAVE FUN!

6 Workouts
You will start either on SIDE A or SIDE B. On each side you will have 3 workouts to complete. Each workout has a 4 min cap with 2 min rest between workouts. You will have more rest time between SIDE A and SIDE B.

Movement List
*this is not all movements…but ones you may need to decide between RX and FUN
**this is subject to change

Push yourselves. There may be a movement or 2 that is on the list that may not be your best. That’s okay. As long as you can do the majority of the movements then challenge yourself. Any questions talk to MAC.

GHD Situps
KBS 28kg/20
Wallballs 20/14 (M/F to 10 ft target)
HSPU (RX style—plates and a abmat)
Clean 61kg/43
Goblet Squat 28kg/20kg
STO(shoulder to Overhead) 61kg/43
Double Unders
Ring Muscleups OR 4 CTB pullups per MU (to be clear what this means-we expect RX athletes to have MU…but if you do not or are not proficient you have the option to essentially do 4 CTB pullups instead of 1 ring muscleup. Is this a fair tradeoff…nope but the alternative is just to stare at the rings…work on muscleup 😉

Slam Balls (you may not know what this is…but you can all do it)
Wallballs 16/12 (M to 10 ft target…F to 9 ft target)
Jump Rope Singles
Clean 43kg/30
KBS 20kg/12
STO(shoulder to overhead)-43kg./30
Goblet Squats 20/12

CrossFit Sunset posted on Facebook

It is with a heavy heart that I announce that October 24th will be my last day as Owner/Head Coach at CrossFit Sunset. I have spent a long time coming to this decision, but feel its time for me to move on to the next chapter of my life. As far as whats next…Well if it were 5/6 months ago, I’d be saying I was moving back east to start a new life. However, as many of you know circumstances have changed and that will not be happening. Therefore, for now I will remain in LA where I will be able to take on personal clients again–Very Excited!. I am also putting the finishing touches on my counsutling program/seminar for coaches and personal trainers. A program that will help them become better trainers, understand their clients needs(its just not about losing weight) and how to grow and invest in their business. Its an exciting venture and I’m looking forward to its launch!
These past couple months have been a roller coaster. I have learned a lot about myself and what I want from my life. I am nervous, but excited about whats next.
CrossFit Sunset will be joining the Depot CrossFit family come the 24th. I am glad that my “baby” that I put my blood, sweat and tears into will be in the hands of Liz Montano.
Thank you to EVERYONE that has made Sunset what it is today. It has been one hell of a journey…
Any questions please contact me directly…..
Alright.. Here we go!!!!!

CrossFit Sunset shared an image on Facebook

We’ve been nominated for Downtown News’ 2015 Best Of Downtown! Voting opens tomorrow, check back in tomorrow to find out how!

CrossFit Sunset shared an image on Facebook

Hey Sunset!! We got out new wrist wraps in! They’ll go fast! Especially with today’s WOD! Grab them when you come in. 3 colors to choose from!!

CrossFit Sunset shared an image on Facebook

TBT to this pic… which I truly feel should be printed on mugs and t-shirts, nationwide. #Peg #tbt

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General Information

NameCrossFit Sunset
OwnerTy Vincent
Address1030 N. Alvarado St
Los Angeles, CA 90026

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CrossFit Intense shared an image on Facebook

Fabulous night tonight at Intense with our ladies night where we learned some special moves to work out our legs and core. Thanks, Tonya! We all had a blast!!!

North End CrossFit shared an image on Facebook

Keep the box growing team!!! 3 canned food items must be brought to every class or 30 burpees for everyone!! Stock up now and just keep em on the ready. Do it!!!!

CrossFit Intense posted on Facebook

Wednesday Bodyweight Squat Challenge Functional Training

CrossFit Rock Hill posted on Facebook

Yoga changes this week from Wednesday to Thursday at 6:30pm. Spread the word!

CrossFit Falls Church shared an image on Facebook

That 2pm grind in the sun.

CrossFit Chronic posted an article
CrossFit RVA shared an image on Facebook

How many calories can you row in a minute?? Find out tonight! _____________________________________________ #crossfit #crossfitrva #rowing #calories #kennysbodiscray

CrossFit Reston posted on Facebook

Chili Cook Off, Update. Chili Rules Posted Below. Sign Up Sheet will be on the Office Door at CF Reston for evening classes. Prizes for Winners in several categories. CrossFit Reston Chili Cook Off Rules Location: 11576 Greenwich Point Road, Reston, VA 20194 October 18, 2015 Defining "chili" For this Cook Off, ANYTHING GOES. You pick, Vegatarian, Spicy, Red Chili, Green Chili, Beans, No Beans. Sky is the limit. Cooking on-site For this event, you may prepare your Chili Entry ahead of time and bring it in a Crock Pot or a Pot that we can put on the stove top. Chili volume Contestants should bring enough to have about 50 guests have a taste and score the Chili. It will just be a small taste, like 2 bites. After the judging, we are sure that there will be folks that want to reload. Anonymity Entries should be anonymous. Everyone will be given Scoring Sheets that has a number that corresponds to the chili so we can tally up the final results. Judging, of course, is the crux of the event, and as such, has its own set of regulations (which will appear on your scoring sheet) , not the least of which is a standardized set of criteria that determines what makes a great chili. Chili Cooks—please take note In a chili cook-off, that begins with a set of five specific criteria by which each chili is judged: • Color -- Does the chili look appetizing? Does it look bright and colorful or dull and bland? • Aroma -- Does it smell good? Does the aroma make you want to dig in? • Consistency -- How is the meat-to-sauce ratio? It shouldn't be runny, mushy or overly thick. • Taste -- How is the flavor? Do the ingredients blend well, or is one too overpowering? Does the first bite make you want another one? • Aftertaste -- Once you swallow, is there a spicy taste ("bite") that stays on your tongue? Is it delicious? Awards will be given for: 1. Best Overall Chili 2. Spiciest 3. Best Vegetarian 4. Most Colorful 5. Most Elusive Secret Ingredient

Brickhouse CrossFit shared an image on Facebook

This October we are focusing our efforts right here in the local community and participating in #socktober! Now through the end of October we are collecting all sizes of new socks AND underwear for our homeless population in the Roanoke City Schools. You can drop your sock and underwear donations off at Brickhouse M - F 5:30AM - 7PM and Saturdays 8AM - 12PM. For more information on #socktober visit

CrossFit RVA shared an image on Facebook

CrossFit RVA shared an image on Facebook

CrossFit RVA shared an image on Facebook

CrossFit Intense posted on Facebook

We had a great turnout at our first "Rev's Strongman Sunday," and are looking forward to growing our weekly attendance. If you are interested in Strongman training - even if you've never been introduced to it before - you will find a great community of strongmen AND strongwomen at CrossFit Intense every Sunday at 1 pm. Mark your calendars for this weekly occurrence and you will be glad you did!

Ballston CrossFit posted on Facebook

EVENTS!! Calling all RUNNERS (or want to be runners!)!! Meg will be leading a weekly “BCF running club” on Tuesday at 5:30pm!! Meet at the box and get ready to review running technique and put in some milage! Looking to improve your kipping pull-up? Butterfly pull-up? Muscle-up? Kipping HSPU? Join Coach Tucker for a fun skills class from 1:15-2:15pm this Saturday, October 10th!

North End CrossFit shared an image on Facebook

Someone's dreams came true today and is currently in her happy place.

Compound CrossFit shared an image on Facebook

Ballston CrossFit shared an image on Facebook

Throwback to Team Jersey WOD last Thursday! Thanks for organizing Maria!!

CrossFit Arlington shared a link on Facebook

Free Women's Self Defense Seminar at NOVA MMA October 28 from 7- 9 pm.

CrossFit Adaptation shared an image on Facebook

This Friday (early) AM classes - a Fresh Meal Plan rep will be in attendance with samples. Grab some up!

CrossFit Rife shared a link on Facebook

Want to dominate thrusters?... Read this!

Ballston CrossFit posted on Facebook

BCF - as some of you have heard (or noticed), we have made some adjustments to our programming. Coach Jake has programmed for BCF over the last 3 years, and has done an incredible job helping our community vastly improve all 10 fundamentals of fitness!! Jake has moved onto a new job and no longer has the resources to provide the programming for BCF. Thanks to Jake for all he has done over the past 3 years!! Over the last 6 weeks (starting Aug 24), we have had 3 coaches provide 2 week programming cycles. We are continuing to refine our approach to drive our athletes to your best performance, and there are many ways to do this! If you have any feedback on our programming, feel free to share: - WODs you liked/didn't like - thoughts on our historical programming approach of strength & conditioning several days a week, strength day, long metcon day, skills and conditioning days. - thoughts on more traditional CrossFit programming (like of just having strength or conditioning each day (along with skills, mobility, etc to have a full hour) - any other feedback (or benchmarks you're dying to test/re-test in the near future) Feel free to respond below or email with your feedback! Your feedback helps us deliver programming that you enjoy and helps you get the best results! Thanks!

CrossFit Full Circle shared a link on Facebook

Did you know Full Circle has one of the largest female strongman teams on the east coast? Believe it! Today's blog is brought to you by StrongMa'am coach and competitor Gabby, who says, "Beyond medals and nationals qualifications, every team member has done things they didn’t think they could ever do and has pushed beyond what they believed they were capable of. It’s inspiring and something that others want to be a part of, and it is certainly something that I feel very honored to be part of."

CrossFit Reston posted on Facebook

Happy Birthday to ColinE!!! Nothing better than starting your day with some burpee celebration!!

CrossFit Prime posted an article
CrossFit Rubicon shared a link on Facebook

CrossFit Rubicon - CrossFit Strength 1 Push Press + 1 Push Jerk (5x2 Push Press + Push Jerk, moderate) Perform 1 Push Press + 1 Push Jerk for 2 reps across 5 total sets. DIfficulty should be 6-7 out of 10. Conditioning Jennifer (AMRAP - Rounds) 26 Minute AMRAP: 10 pull-ups 15 kettlebell swings, 1.5 pood 20 box jumps, 24-inch box… [ 52 more words. ]

CrossFit Rubicon posted an article
Breaking Point Fitness CrossFit Ridge Ave posted on Facebook

Tuesday 10/6/15 1. 25 min AMRAP 10 pull ups 15 KBS 55/35 200m run

CrossFit Focus shared an image on Facebook

Say hello to the newest member of the Focus family, Christopher.

CrossFit RTP posted an article
CrossFit RTP posted an article
Compound CrossFit posted an article
Compound CrossFit shared an image on Facebook

South Charlotte CrossFit posted an article
CrossFit King of Prussia posted an article
Ballston CrossFit shared an image on Facebook

CrossFit Chesapeake shared an image on Facebook

Gonna miss Katie T! So long @thorntonke as you embark on your new career in Savannah! We will miss you but know you always have a home @crossfitchesapeake! Now go teach those bowlers how to roll some turkeys! ❤️

ESC CrossFit Southend shared a link on Facebook

RANT Looking ahead to this Saturday, we will not be having classes at the gym. We will be at Latta Park at 10am only. Sign up in MindBody for the Boot Camp and we will see you there for a fun outdoor WOD! CrossFit Performance STRENGTH A. False Grip Ring Row @21x1, 1x6-8 reps B. Muscle Up Transition Drill, 1xAMRAP… [ 199 more words. ]

CrossFit Durham shared a link on Facebook

CrossFit Charlotte shared a link on Facebook

Raleigh CrossFit shared an image on Facebook

Burpees...hang snatches. Bring on Tuesday. We are ready. #allwedoisgohard #makingraleighstronger

CrossFit Fairfax posted on Facebook

Today's WOD - 10/06/2015 For time: -Run 400m - 21 kettlebell swings (72#/53#) - 9 strict pull ups -Run 400m -15 kettlebell swings - 6 strict pull ups -Run 400m - 9 kettlebell swings - 3 strict pull ups *15 minute time cap* Core: 3x10 weighted good mornings Heavy kettlebell swings in today's WOD. Plan accordingly! 3... 2... 1... GO!

CrossFit Durham posted an article
CrossFit Rosslyn shared a link on Facebook

WOD 15 minute time cap to establish 1RM Deadlift 20 minute AMRAP 21 ABMAT Sit-ups 15 Push-ups (L2/L3 Knee Push-ups) Chest to floor! 9 Deadlifts (50% of 1RM) Performance WOD Hang Squat Clean 5-4-3-2-1-1-1-1-1

Ultimate CrossFit posted an article
CrossFit 757 shared a link on Facebook

[Tues Oct 6] EMOM 20: Death by 10m & Push-ups: EMOM 20 Minute 1: 1om sprint & 1 push-up Minute 2: 10m x 2 & 2 push-ups Minute 3: 10m x 3 & 3 push-ups etc. When you cannot complete the work in the time allotted, start over *score=total push-ups Then NFT or score 3 x Prowler push (Heavy) Post "Diane"

CrossFit Local shared an image on Facebook

(Tuesday October 6, 2015), has been published on CrossFit Local | The #1 Chapel Hill CrossFit!: "Why Your Lifts Just Aren’t Getting Better… And What to Do About It by Mike Gray for Let me try and put together a little scenario for you and tell me how close it is to what you’re going through right now. You’ve been lifting for about 18 months to a few years and all of a..." Read More,

CrossFit Rosslyn posted an article
CrossFit 757 posted an article
CrossFit Gastonia shared a link on Facebook

CrossFit Invoke posted an article
CrossFit Harrisburg posted on Facebook

TUESDAY Metcon (AMRAP - Rounds and Reps) Complete as many rounds and reps as possible in 15 minutes of: 10 Renegade Rows (55/35 lbs) 20 Box Jumps (24″/20″) Run 200 Meters Deadlift (5x5 increase each set) Abs 2 rounds 15 barbell rollouts 15 reverse ring crunches

North End CrossFit shared a link on Facebook

CrossFit Rosslyn shared an image on Facebook

#whiteboard scores from today's #wod. Good work peeps! #crossfitrosslyn #crossfit #stoh #burpees #kbswings #doubleunders

North End CrossFit posted an article
CrossFit 77 posted an article
CrossFit Rosslyn shared an image on Facebook

Today's #wod was #doubleunder city. #kbswings #burpees #stoh #crossfit #crossfitrosslyn

CrossFit Falls Church shared an image on Facebook

CrossFit Pittsburgh posted an article
Ultimate CrossFit posted an article
CrossFit Federal Hill posted an article