CrossFit Flashbang, El Cajon, CA Videos
Videos by CrossFit Flashbang in El Cajon. A family owned business that is committed to providing a safe, supportive environment for all ages! We hope to encourage people by showing them how to reach their full potential mentally & physically. We are here to help you succeed!
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🏋️♀️ Welcome to CrossFit FlashBang! 🏋️♂️
Looking for a CrossFit gym with top-notch amenities? Look no further! Here's what you can expect when you join our community:
1️⃣ Over 4,600 square feet of workout space: Plenty of room to crush your fitness goals and enjoy your workouts to the fullest.
2️⃣ Open gym: Enjoy the flexibility of training on your schedule with our convenient open gym hours.
3️⃣ Mayhem Affiliate: We are proud to be affiliated with Mayhem, ensuring you receive the highest quality training and programming.
4️⃣ Workouts scaled for all levels: Whether you're a beginner or an elite athlete, our experienced coaches will meet you where you are and help you progress.
5️⃣ Supplemental programming: In addition to CrossFit, we offer bodybuilding, running & endurance, strength, and LIFE programs to cater to your specific fitness needs.
6️⃣ Experienced coaches: Our coaches have a combined experience of over 25 years, ensuring you receive expert guidance and support throughout your fitness journey.
7️⃣ Kids room availability: Need a safe and fun space for your little ones? We have a dedicated kids room where they can play while you work out.
8️⃣ 24-hour access: Enjoy the convenience of round-the-clock access to our facility, allowing you to fit workouts into your busy schedule.
9️⃣ Sauna & cold plunge: Take your recovery to the next level with our sauna and cold plunge amenities, perfect for soothing sore muscles.
🔟 Seasonal CrossFit Kids classes: We love fostering a love for fitness in the next generation! Join our seasonal CrossFit Kids classes and watch your little ones thrive.
1️⃣1️⃣ Stellar reviews: With countless 5-star reviews from our satisfied members, rest assured that you're joining a gym that delivers exceptional results and experiences.
1️⃣2️⃣ Great parking: Say goodbye to parking woes! Our centralized location offers ample parking spaces for your convenienc
🏋️♀️ Welcome to CrossFit FlashBang! 🏋️♂️. Looking for a CrossFit gym with top-notch amenities? Look no further! Here's what you can expect when you join our community: 1️⃣ Over 4,600 square feet of workout space: Plenty of room to crush your fitness goals and enjoy your workouts to the fullest.2️⃣ Open gym: Enjoy the flexibility of training on your schedule with our convenient open gym hours. 3️⃣ Mayhem Affiliate: We are proud to be affiliated with Mayhem, ensuring you receive the highest quality training and programming.4️⃣ Workouts scaled for all levels: Whether you're a beginner or an elite athlete, our experienced coaches will meet you where you are and help you progress.5️⃣ Supplemental programming: In addition to CrossFit, we offer bodybuilding, running & endurance, strength, and LIFE programs to cater to your specific fitness needs.6️⃣ Experienced coaches: Our coaches have a combined experience of over 25 years, ensuring you receive expert guidance and support throughout your fitness journey.7️⃣ Kids room availability: Need a safe and fun space for your little ones? We have a dedicated kids room where they can play while you work out.8️⃣ 24-hour access: Enjoy the convenience of round-the-clock access to our facility, allowing you to fit workouts into your busy schedule.9️⃣ Sauna & cold plunge: Take your recovery to the next level with our sauna and cold plunge amenities, perfect for soothing sore muscles.🔟 Seasonal CrossFit Kids classes: We love fostering a love for fitness in the next generation! Join our seasonal CrossFit Kids classes and watch your little ones thrive.1️⃣1️⃣ Stellar reviews: With countless 5-star reviews from our satisfied members, rest assured that you're joining a gym that delivers exceptional results and experiences.1️⃣2️⃣ Great parking: Say goodbye to parking woes! Our centralized location offers
WOD 4 – FLOATER Quad Killa Festivus Games 4-minute time cap - Max Calories on Air Bike Accumulate as many calories as possible in 4 minutes. Athletes may switch in as often as desired. Only one bike may be used. Score is total calories accumulated
WOD 3 This is What We Call Fun! Festivus Games 4 Rounds for Time 10-minute time cap 15 Synchro Toes-Above-Hips / Knees-Above-Hips 30 Wall Balls 15 Plate Hop Burpees On 3-2-1-Go! both athletes will begin the synchro toes-above-hips or knees-above-hips. After completing all 15 reps, then one athlete will start the wall balls while the other athlete rests. Athletes may switch out whenever they want with one athlete working and the other athlete resting until all of the wall balls and plate hop burpees are completed. Then they will begin the next round. Score is time completed. If all work is not completed by the 10:00 time cap, add :01 for every rep not completed. WOD 3 STANDARDS Toes-Above-Hips (Intermediate Division) - The first rep must begin with both partners in a full hang the feet not touching anything, the hips fully open, and the heels behind the vertical plane of the bar. From there and for each successive rep, the toes of both feet of both partners must rise above the hip crease. The hips must be fully open at the bottom with the heels behind the vertical plane of the bar and no part of the feet touching the ground or any object. An overhand, underhand, or mixed-grip are permitted. Synchro in counted when both athletes have their toes above their hips at the same time. Knees-Above-Hips (Novice / Masters Division) - The first rep must begin with both partners in a full hang the feet not touching anything, the hips fully open, and the heels behind the vertical plane of the bar. From there and for each successive rep, the knees of both feet of both partners must rise above the hip crease. The hips must be fully open at the bottom with the heels behind the vertical plane of the bar and no part of the feet touching the ground or any object. An overhand, underhand, or mixed-grip are permitted. Synchro in counted when both athletes have their knees above their hips at the same time.
WOD 2 - Everyone Loves to Clean - Barbells That Is. Festivus Games Max Tonnage Cleans Team chooses weight. Athletes alternate 1-minute rounds. The workout starts with 2 minutes to warm up to declared weight, then the athletes will rotate 1 minute work, 1 minute rest for 3 Rounds (Total of 6 minutes). Athletes alternate at each minute between working and resting. For M/F Teams, there will be two barbells at two weights. Workout will begin with an unloaded empty barbell. Athletes have two minutes to load the barbell and warm-up. Athletes alternate at each minute between working and resting. For M/F Teams, there will be two barbells at two weights. Clips must be used. Each weight must be a minimum of 45#/35#. Training bars, if available, may only be used for weights equal to or lesser than 60#/50#. Variations: MI / MN / MM - Will have a total of 240#, including the bar, available in the lane FI / FN / FM - Will have a total of 140#, including the bar, available in the lane Score is number of reps completed x weight. Example: If the weight chosen was 95# and 115 total reps were completed, the score would be 95# x 115 = 10,925#. WOD 2 STANDARDS Clean - The barbell begins on the ground. Athlete may use any style of clean, except for hang clean. Muscle clean, power clean, squat clean, and split clean are all permitted. The repetition is completed when the Athlete has the barbell in front rack, elbows are in front of the barbell, hips and knees are fully extended, and feet are under hips. Dropping the barbell from the shoulders will result in a no rep.
Festivus Games WOD 1 Slow Down, I Need to Catch My Breath! Festivus Games 12 min AMRAP 20 Box Overs 20 Plate Ground-to-Overhead 20 Sit-Ups At 3-2-1 Go! Athlete 1 will start with Box Overs. Once Athlete 1 completes all box overs, Athlete 2 completes plate ground-to-overhead. Once Athlete 2 completes all ground-to-overhead, Athlete 1 completes all sit-ups. Athletes continue to rotate movements for 12 minutes. Score is reps completed. WOD 1 STANDARDS Box Over - Athletes start by standing with two feet on the floor. Intermediate Athletes must jump on top of the box with both feet landing on top of the box at the same time. Novice/Masters Athletes may jump up or step up to get both feet on top of the box. Both feet must be on top of the box before jumping or stepping down on the opposite side. Athletes do not need to stand up completely while on top of the box. They may face any direction while mounting and dismounting. No part of the Athlete's body, other than the bottom of the feet, may touch the box to assist any part of the movement or catch balance. The dismount must be on the opposite side of the box. Plate Ground-to-Overhead - Plate will start flat on the ground. Athlete will pick up the plate with two hands, having one hand on each side of the plate and stand fully upright. Athlete will then tap one edge of the plate to the ground and then bring it overhead in one motion. The movement is completed when the plate is directly overhead with arms, hips and knees fully locked out. Sit-Ups - Sit-ups begin with the athlete lying on their back, feet on the floor any distance below the buttocks (butterfly position is fine) but not anchored and the hands touching the floor above the head. The athlete then curls up until the hands touch the TOES (not the mid foot). The feet cannot leave the floor at any time during any part of the sit-up. An AbMat is allowed but not required. If used, the AbMat must be positioned at the lumbar spine. Box Variations: Int
Just a quick visual of a common mistake we see when watching athletes lift: THAT EARLY PULL/ARM BEND! “Early bending of the arms can disrupt an optimal pull under the bar. ... In the clean, nearly always this early arm bending causes significant crashing of the bar onto the shoulders rather than a smooth connection.” This is what we want to see: THE SECOND PULL The goal of the second pull is to finish in the power position, which should look like this: 1️⃣Near vertical torso 2️⃣Shoulders on top of or slightly behind the bar 3️⃣Preferably feet flat against the floor with the center of mass over the middle of the foot 4️⃣Knees bent four to six inches Bar against the body (in the hip for the snatch and upper thigh/hip for the clean) 5️⃣Hip directly vertical to the heels 6️⃣Arms long and strong like cables 7️⃣Arms internally rotated, forcing the elbows out 8️⃣Eyes slightly higher than straight ahead Keep working, keep improving. 💪
🔥🔥Are you looking to get in the best shape of your life? 🔥🔥 ⚡️We’re CrossFit Flashbang, and we know how hard it is to find a fitness routine that works for you. That’s why we offer personalized training programs designed by our expert coaches so you can reach your goals faster than ever before. Our goal is to help every single one of our members become their very own superhero! ⚡️ But don’t just take our word for it – check out what some of our members have said about us on Yelp! You won’t find another gym like ours anywhere else in East County. And now, with this incredible deal, there has never been a better time to join us! With 50% off an assessment fee, this deal will be gone before you know it. Only 20 available, please sign up below!!! ⬇️ https://flashbang.wodify.com/OnlineSalesPortal/Plans.aspx?IsMobile=False&LocationId=3260https://flashbang.wodify.com/OnlineSalesPortal/Plans.aspx?IsMobile=False&LocationId=3260
🔥🔥Are you looking to get in the best shape of your life? 🔥🔥 ⚡️We’re CrossFit Flashbang, and we know how hard it is to find a fitness routine that works for you. That’s why we offer personalized training programs designed by our expert coaches so you can reach your goals faster than ever before. Our goal is to help every single one of our members become their very own superhero! ⚡️ But don’t just take our word for it – check out what some of our members have said about us on Yelp! You won’t find another gym like ours anywhere else in East County. And now, with this incredible deal, there has never been a better time to join us! With 50% off an assessment fee, this deal will be gone before you know it. Only 20 available, please sign up below!!! ⬇️ https://flashbang.wodify.com/OnlineSalesPortal/Plans.aspx?IsMobile=False&LocationId=3260https://flashbang.wodify.com/OnlineSalesPortal/Plans.aspx?IsMobile=False&LocationId=3260
Another successful day of leveling up at CrossFit Flashbang!! Keep up the good work! @thelevelmethod • • #levelup🏆 #levelmethod #crossfit
My Morning Routine: Donald
What’s Donald’s motivation for waking up early, reading his Bible, and getting his workout in?
This video answers his ‘why?’ What’s your why?
but they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint. Isaiah 40:31 A lot of the times we try to manage and handle our problems all on our own, with our own strength. If you’re going through a hard time where you’re exhausted and used up all your own strength - maybe it’s time to stop trying to work it out and start waiting.
Our Thursday Night Bible Study is starting back up on July 15th at 6:30p! Come join us for a workout, fellowship, and a word from the Lord. All faith levels and fitness levels welcomed. Hope to see you there!