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CROSSFIT
213
9th & Hill | Downtown Los Angeles

What is CrossFit?

CONSTANTLY VARIED. HIGH INTENSITY. FUNCTIONAL MOVEMENTS.

The CrossFit strength and conditioning program is designed to improve your fitness and general physical preparedness. CrossFit will get you ready to do anything, anytime, anywhere.


CONSTANTLY VARIED

  • Prepare for any physical activity.
  • Train for any contingency.
  • Specialize in not specializing.
  • Keep training stimulus broad.
  • Eliminate weaknesses.

HIGH INTENSITY

  • Quantifiable in time and power output.
  • Comparable to past performance and other athletes.
  • Program that is scalable to all fitness levels and abilities.

FUNCTIONAL MOVEMEMENTS

  • Used in daily life.
  • Unique in the capacity to express power.
  • Move large loads over long distances, quickly.
  • Recruit muscle from the core to the extremities.

SCALABILITY

  • Scalability of weight and intensity allows any athlete, regardless of experience or physical condition, to use the same regimen and achieve his or her goals.
  • The needs of elite athletes and beginners differ by degree of weight and intensity, not by type of movements.

METHODOLOGY

  • The methodology that drives CrossFit is purely empirical.
  • Evidence-based fitness-meaningful statements about safety, efficacy, and efficiency are supported by measurable, observable, repeatable facts (i.e. data).
  • In implementation, CrossFit is a sport-the "sport of fitness." Harnessing the natural camaraderie, competition, and fun of CrossFit yields an intensity that cannot be matched by other means.

Courtesy of CrossFit Inc.

Other Classes

Free Intro Class

Never experienced a CrossFit workout before or just want to see what CrossFit 213 has to offer? CrossFit 213 located, in Downtown Los Angeles South Park, welcomes you to join us at any of our FREE INTRO CLASSES (see schedule for days and times). This one-hour session will introduce you to the methodology of CrossFit, teach you some of the fundamental movements, and let you experience your first CrossFit 213 workout. Get ready to encounter a totally new way of getting fit.

Fundamentals

CrossFit 213's FUNDAMENTALS program is vital for all new members. Before joining our CrossFit strength and conditioning program, CrossFit 213 will ensure you get to know the head coach and become part of the CrossFit 213 community. In this program, you will learn how to use proper lifting techniques so that your workout is safe and effective.

The FUNDAMENTALS program consists of three one-hour sessions that will introduce you to the CrossFit methodology and teach you all of the fundamental movements. Each session will consist of a warm-up and review of the previous session, a movements learning tutorial, a baseline WOD, and a cool down with questions and answers.

Once you have completed the FUNDAMENTALS program, you will have the tools and knowledge necessary to safely and effectively obtain your fitness goals with CrossFit 213.

H.I.I.T. X

HIGH INTENSITY INTERVAL TRAINING. This training still utilizes constantly varied, high intensity, functional movements - just without barbell work. H.I.I.T. X consists of high rep body weight, medicine ball and kettlebell movements, along with plyometrics. It is focused on building muscular endurance, lean muscle mass and making you sweat.

Class Schedule

To help us plan accordingly, and out of respect for the coach and your fellow athletes, you must register for class online. If no one is registered by 8pm for either the 8:30pm or 9:30pm class (that night), or 5am, 6am or 7am class (the next morning), that class will be cancelled.
To reserve a class spot, click Register for Class, then click on the calendar to the right of the class you want to attend; you will be prompted to log-in. After you log-in to Wodify, you will get a verification message stating "Reservation Confirmed."

Register for Class

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
6:00 AM
CrossFit
CrossFit
CrossFit
CrossFit
CrossFit
7:00 AM
CrossFit
CrossFit
CrossFit
CrossFit
CrossFit
8:00 AM
H.I.I.T. X
H.I.I.T. X
H.I.I.T. X
H.I.I.T. X
H.I.I.T. X
9:00 AM
Open Box
Open Box
Open Box
9:30 AM
Open Box
Open Box
Open Box
H.I.I.T. X
H.I.I.T. X
10:45 AM
Open Box
Open Box
Open Box
CrossFit
CrossFit
12:00 PM
CrossFit
CrossFit
CrossFit
CrossFit
CrossFit
Free Intro Class
1:00 PM
2:00 PM
3:00 PM
4:00 PM
5:00 PM
5:30 PM
CrossFit
CrossFit
CrossFit
CrossFit
CrossFit
6:45 PM
H.I.I.T. X
H.I.I.T. X
H.I.I.T. X
H.I.I.T. X
H.I.I.T. X
7:45 PM
8:00 PM
CrossFit
CrossFit
CrossFit
CrossFit
CrossFit
9:00 PM

Register for Class

* All classes are subject to availability. Register on Wodify early to ensure your spot.
** H.I.I.T. X classes do not require completion of Fundamentals.
*** In addition to our Free Intro Classes, join us at any of our Fundamentals or H.I.I.T. X classes free on your first visit.

Membership Pricing

MEMBERSHIPS Unlimited 3x/week 2x/week
1 Month $219 $189 $149
6 Months $209 $179 $144
12 Months $199 $169 $139
* prices shown are per month prices
CLASS PACKAGES
Drop-in $20
10 Classes $180
DISCOUNTS
$30 off Following month's membership when referral signs up
10% off First Responders / Students / Teachers / Family / Group (3+) / Partner Businesses / Partner Residences

WOD (Wednesday, June 19)

6/19/13 (CrossFit)

Warm-up (No Measure)

Movement Drills
Dynamic Stretching

Bench Press (Weight)

Metcon (Time)

12 Minute AMRAP:
6 Box Jumps
8 Ring Push Ups
10 Hollow Rocks

06/19/13 (H.I.I.T. X)

Warm-up (No Measure)

800M RUN
DYNAMIC STRETCHING
MOBILITY

Pull-ups (Weight)

Metcon (Time)


400M Run
25 squats
25 situps
25 lunges
25 handstand pushups
25 pushups
25 K2E
25 block dips
25 pullups
400M Run

Archives

Miss a WOD? Check out our blog of archived WODs.

Past WODs