KMW CrossFit WOD: Tuesday 4/30/13

Photo by Chung Tang

5 min AMRAP:
5 Power Snatch (95/65lbs)
5 Lateral Burpee Jump Over Bar
7 min AMRAP:
7 KBS (32/20kilo)
7 Box Jumps (20″/ not games standard)
9 min run for distance, every min on the min complete 9 walking Lunges

6pm Advanced CrossFit
3 Muscle Ups
3 Snatch (135/95 lbs)
10 Overhead Squat
10 HSPUs
10 KBS (32/24)
10 box jumps

7pm CrossFit Elements
Learn how to Swing on the rings
Muscle Up Transitions
5 Hang Power Snatch (bar only)
5 Burpees

CrossFit SoCal Regionals Update

It’s GAME time folks!  This weekend at the Pomona Fairplex,  Tina Angelotti will be competing in the Reebok CrossFit Games SoCal Regional Competition. We have a large group of people headed out to cheer her on.  The Regional competition is one of the most fun events of the season so whether you are a CrossFit athlete or just looking for something fun to do this weekend it’s an incredibly inspiring event.  Don’t miss out!  For venue info and more details click here

Opening Ceremonies 8:30am
Team Event #1 10:00am-11:00am
Women Event #1 11:12am-11:48am (Tina)
Men Event #1 12:00pm-2:24pm
Team Event #2 1:24pm-2:24pm
Women Event #2 2:34pm-3:34pm (Tina)
Ment Event #2 3:44pm-4:44pm

Team Event #3 9:00am-9:45am
Men Event #3 10:00am-10:48am
Women Event #3 10:58am-11:34am (Tina)
Team Event #4 11:54am-1:24pm
Men Event #4 1:39pm-3:39pm
Women Event #4 3:54-5:24pm (Tina)

Team Event #5 8:00am-8:45am
Women Event #5 8:50am-10:05am (Tina)
Team Event #5 10:15-11:00am
Men Event #5 11:05am-12:20pm
Team Event #6 1:00pm-1:30pm
Women Event #6 1:45pm-3:15pm (Tina)
Men Event #6 3:30pm-5:00pm

KMW National Training Centers™ Fitness Director and Head CrossFit Coach Tina Angelotti Qualifies for Regionals..Again!


Congratulations to KMW National Training Centers™ Fitness Director Tina Angelotti for qualifying for the CrossFit Games SoCal Regionals…again!

Tina Angelotti has been teaching Krav Maga and Fitness at Krav Maga Worldwide™ for over a decade. She developed our Fitness Program and has been instrumental in helping to integrate CrossFit into our overall fitness training.

“The CrossFit methodology is empirically driven with an evidence-based approach to fitness,” said Tina. “This is very similar to the development of Krav Maga. Basically, we take a look at every approach out there, try them all, and keep what works. If you have something better, we will take it and adapt it into the system. CrossFit works the same way. It just makes sense.”

Tina’s enthusiasm for CrossFit goes far beyond its fitness modalities. According to Tina, she’s equally intrenched in CrossFit’s unique competitive community: “CrossFit is considered the ‘sport of fitness,’ bringing in camaraderie, competition, and the fun of sport and game. This brings an intensity into the training that cannot be matched by other means. It is incredibly satisfying and fun!”

Since 2007, CrossFit has been organizing an annual competition called the CrossFit Games. These annual events have grown exponentially each year, so much so that this year the event is being sponsored by Reebok. But don’t let the attachment of a name brand fool you — it’s no easy, made-for-the-mainstream task to compete in these games; you’ve got to be insanely fit.

Just to make it to the regionals you have to outperform hordes of fitter-than-average fellow CrossFitters — and there are thousands of them. Moreover, not all regions are created equal. In some regions, such as Tina’s, you may be competing with athletes from one — or in Tina’s case, two (San Diego and Los Angeles) — of the “10 Most Health Conscious Cities in America,” according to the  International Health, Racquet & Sportsclub Association (


To read more about the CrossFit Games, visit

KMW CrossFit WOD: Thursday 6/23/11

Tina Angelotti-Regionals 2011

Regionals WOD #4

Full Tabata set of Handstand Holds
Set up, practice, then…
Complete the following for time:
50 GHD Sit-Ups
50 KBS (24/16kilos)
50 Pull-Ups
50 Double Unders

Class Limit=18 Athletes
WOD Times=6am, 7am, 5pm

6pm CrossFit Level 2
Squat Clean

“Sports create a bond between contemporaries that lasts a lifetime. It also gives your life structure, discipline, and a genuine, sincere, pure fulfillment that few other areas of endeavor provide.” ~Bob Cousy