We are excited to announce that PROGENEX and Josh Gallegos will be the MC for this Friday Night Throwdown! There will be FOOD, DJ, PRIZES etc… We hope all of you can join us and show Josh what a great community we have. There will NOT be a 4:15p class on Friday. Heat times and sign ups are on the board. Please sign up for a time slot and indicate how many people you are bringing with you so we can account for food. Feel free to invite your friends to throwdown too!

A little bit about Josh:
Josh Gallegos has been a pillar of the CrossFit Community for over six years. He originally moved to Los Angeles to work in the movie and television industries which  he did for eight years working on various movie sets and later as part of the production team for Sony Television. During that time, Josh was also training for a triathlon when he discovered CrossFit and immediately fell in love. It was at that time that Josh began the transition from CrossFit devotee to becoming an active leader and mentor in the CrossFit community.

For four years, Josh served the Los Angeles CrossFit community as a Coach and General Manager of one of the most popular gyms in LA, DogTown CrossFit. While at DogTown, he acted as a liaison between members, vendors and the owners while facilitating many community events including; the popular Saturdays Main Event focused around the CrossFit Open, DogTown Drift and, perhaps his most gratifying accomplishment, co-founded Crush Cancer. Crush Cancer is a cancer charity benefiting Stand Up to Cancer and, to date, has helped raise over half a million dollars for cancer research.

Ever versatile, Josh also acts as MC for many competitions including local events and nationally, as one of the head MC’s for the Reebok CrossFit Games televised on ESPN.

Josh also works for the number one CrossFit protein supplement Progenex. Josh is a passionate promoter of the Progenex brand and actively assisted the marketing department in creating “Progenex BLK,” an elite coaches program while continuing to develop Saturdays Main Event into a large scale event that now reaches a much broader, mainstream crowd. He is a CrossFit Endurance and Level One and Two Trainer and continues to work as a consultant for top CrossFit companies like Skins Compression, Caveman Coffee and The Box Magazine. Josh has appeared in several print and multi media ads that have promoted the CrossFit brand including appearances as an Ambassador for Lululemon of Beverly Hills. In his spare time, Josh co-writes programming for several professional wrestlers including, WWE Superstar, Seth Rollins.

Dynamic Warm-Up – Mobility
Prepare  for..  

A. Strength – Skill: 5min EMOM
Power Snatch + Hang Power Snatch 1-1-1-1-1
Climb in lbs with good mechanics AHAFA.
(Avoid big jumps, don’t get greedy.Muscle recruitment to over stimulate for WOD)

B. WOD: E2MON” ( 14min )
7 Sets of:
11 Wall Ball 30/20 25/16 20/14
7 T2Bar / Progression
3 Hang Power Snatch, 60-65% of today’s best 1RM

* Use 60- 65% of your heaviest 1 rep from today for 5 reps

Cool Down: Mobility static holds, foam roll, bike or row 5-10 mim

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