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Friday, May 13 Mobility: Hips Strength: Back Squat 5×5, rest 2:30 Super Set: 1 Wall Climb + 10 second Handstand Hold Metcon: “Rowing Intervals” Seven rounds for Max Meters: Row 1 minute, Rest 1 minute. http://lalannefitness.com/29190-2/.

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Get Inspired. See the changes both physically and mentally. Try us out, it’s free and easy to join in. http://lalannefitness.com/free-intro-class

LaLanne Fitness shared a link on Facebook

NEW: LFXFit. A new method of fitness training: bootcamp-style workouts guaranteed to burn maximum calories in minimum time. Exclusive to LaLanne Fitness. “CrossFit Without The Scary Stuff? What?” After eight years of owning the top CrossFit gym in the Bay Area, as well as a CrossFit Games athlete, Chris LaLanne recognized that there was a need for a program that included CrossFit’s high-intensity, constantly varied strength and endurance aspects, but with an immediately-accessible combination of movements and exercises. The Goal: A fitness program in which everyone, regardless of their skill level, can immediately join in, and where everyone can see dramatic improvement. The Result: A dynamic, explosive workout that incorporates many of the CrossFit endurance-enhancing, muscle-building exercises – without the sometimes-intimidating heavy barbell lifts and gymnastic bar movements. A program that anyone, from a beginner to a more experienced athlete, can easily participate in. With its motivating atmosphere, great music, and an “in-the-trenches-together” supportive community, LFXFit is a winning recipe of fitness, friendship, and yes, fun! Simply said, LFXFit improves your fitness levels, lean body mass, and physical appearance far beyond what you can achieve in a “regular” gym. What is a typical LFXFit Workout Like? LFXFit workouts, similar to CrossFit, are constantly varied. Each day will be something different to keep you challenged, energized, and always engaged. A typical hour begins with mobility exercises, a warm-up, and review of the workout. Following is the core of the class: a kick-ass, high-intensity, burn. The class ends with a cool-down and stretching to keep your recovery time short: alert, ready for the the day, and for the next workout. Try it out to today and join us for a free class!

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Tuesday – April 5, 2016 Context: Competition Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Rowing mechanics Strength: Hang power snatch 2-2-2-2-2 Super Set: Push jerk 2-2-2-2-2 (same) Metabolic Conditioning: “Mermaid’s Dilemma“ For Time: Row (Performance: 1000m, Athletic*: 800m, Health: 700m) 15 hang power snatches (Performance: 115lbs, Athletic*: 75lbs, Health: 35lb kb swing) 15 overhead squats (Performance: Same, Athletic*: Same, Health: 53lb front squat) [ 117 more words. ] http://lalannefitness.com/tuesday-april-5/.

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Monday – March 21, 2016 Context: Practice Mobility: Hip Skill Practice Warm Up: Spend 15 min working up to a challenging squat snatch (1-1-1-1-1-1-1), then spend 10 minutes on overhead squat (1-1-1-1-1). Super Set: None. Metabolic Conditioning: “Putin’s Limo” For time, 3 rounds: 3 squat snatch (Performance: 135lb / Athletic: 85lb*/ Health: 35lb) Scale to Back Squat. 12 Russian Kb swing (Performance: 70lb / Athletic: 53lb*/ Health: 35lb) [ 161 more words. ] http://lalannefitness.com/monday-march-21/.

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Tuesday – March 1, 2016 Context: Competition Mobility: Ankle (playlist video here) Skill Practice Warm Up: Rope Climb Strength: None. Super Set: Overhead Squat 3-3-3-3-3 Metabolic Conditioning: “The Shed” For Time Rope Climbs (Performance*: 3, Athletic: 2, Health: 6 rope lay downs) 600m Row 30 Overhead Squat (Performance: 95lbs, Athletic*: 55lbs, Health: 35lbs) 600m Run 30 Air Squats 16 Handstand Push Up (Athletic*: 2 AbMats, Health: decline push ups with toes on box) [ 115 more words. ] http://lalannefitness.com/tuesday-march-1/.

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Monday – February 29, 2016 Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Doubles Strength: 5-5-5-5-5 Back or high bar box squat (5 sets of 5 reps, increase weight with each set – go as heavy as possible by the last set). Super Set: 5×3 ‘ring outs’ with 3-5 second pause (5 sets of 3 reps, scale to ability with virtuous form). [ 125 more words. ] http://lalannefitness.com/monday-february-29/.

LaLanne Fitness shared a link on Facebook

Friday – February 12, 2016 Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: None Strength: 2-2-2-2-2-2-2 Overhead Squat (7 sets of 2 reps, increase weight for each set) Super Set: 7×5 ring row (7 sets of 5 reps, “across,” same weight for each set) Metabolic Conditioning: “Let’s Get Physical” 7 minute AMRAP (as many rounds as possible) 3,6,9,12…. [ 116 more words. ] http://lalannefitness.com/28354-2/.

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LaLanne FitnessThursday – December 24: Gym is Open 1:00 – 4:00

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LaLanne FitnessWednesday – December 23 “Isabel” or “Randy”

LaLanne Fitness shared a link on Facebook

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

LaLanne Fitness shared a link on Facebook

Monday – November 23, 2015 Mobility: Hip mobility Skill Practice Warm Up: None. Strength: 9×1 deadlift – 12 of 14. Same weight as Thursday. (9 sets of 1 rep, “across,” same weight for each set) Super Set: 9×1 weighted pull up (9 sets of 1 rep, “across,” same weight for each set) Metabolic Conditioning: “Asteroid” 7 minute AMRAP (As many rounds as possible): 5 left hand dumbbell presses (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs), 5 right hand dumbbell presses, 15 ‘heavy kettlebell swings (Performance: 70lbs, Athletic *: 53lbs, Health: 35lbs), 20 abmat sit ups *Women’s “As Prescribed” weights and reps (Rx) Scaling Guide: 3-6 rounds. [ 68 more words. ] http://lalannefitness.com/asteroid-monday-november-23/

LaLanne Fitness shared a link on Facebook

12 WODers WODding The LaLanne Fitness CrossFit Annual Holiday WOD, Potluck, Party and Ugly Sweater Contest December 11, 2015 WOD at 6:00pm (come in early to warm up) party to follow at 7:00pm Join us for an evening of fun and fitness, full of tomfoolery and many shenanigans! EVERYONE WELCOME! BRING A GUEST OR INVITE ALL YOUR FIT FRIENDS! Please click here to let is know if you are coming and how many guests you plan to bring! http://lalannefitness.com/the-lalanne-fitness-crossfit-annual-holiday-wod-and-party-friday-december-11/

LaLanne Fitness shared a link on Facebook

Wednesday – November 18, 2015 Mobility: Shoulder mobility Skill Practice Warm Up: Spend 10 minutes working up to a challenging jerk, out of the rack (push or split), or working on jerk drills. Shoot for the 70-80% range. 1-1-1-1-1-1-1 Strength: None. Super Set: None. Metabolic Conditioning: “Reckless Recluse” 5 rounds, for time: 4 Jerk ‘heavy’ (Performance: 155lbs / Athletic: 95lbs* / Athletic: 65lbs), 8 ring rows, 8 toes-to-bar, 16 burps, 1 min rest. [ 114 more words. ] http://lalannefitness.com/wednesday-november-18-reckless-recluse/

LaLanne Fitness shared a link on Facebook

Tuesday – November 3, 2015 Jo Lara “Land-Shark” Mobility: Shoulder mobility (If you are reading this now, show-up early and spend at least 5-10 minutes on shoulder mobility to get ready for muscle-ups.) Skill Practice Warm Up: For 8 minutes perform 4 sets, of 5 reps, of either scaled ring dips, muscle up transitions (feet on the floor or box), or muscle ups. [ 78 more words. ] http://lalannefitness.com/tuesday-november-3-like-a-russian-race-horse/

LaLanne Fitness shared a link on Facebook

http://lalannefitness.com/wednesday-october-28-filthy-60/

LaLanne Fitness shared a link on Facebook

Mobility: None. Mobilize shoulders and/or hips before class. Skill Practice Warm Up: Spend 10 minutes working up to a challenging squat snatch + 1 OHS. Try to get to 70-80% of your max snatch. 1-1-1-1-1 Strength: none Metabolic Conditioning: “Wolfthorne” 3 rounds for time:, 4 squat snatches (Performance: 115lbs / Athletic: 65lbs* / Health: 35lbs) PS to OHS acceptable 5 overhead Squats (same), 6 clean and jerks (same), 7 thrusters (same), 18 burpees over the bar, 1 min rest. [ 145 more words. ] http://lalannefitness.com/wednesday-october-21-wolfthorne/

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General Information

NameLaLanne Fitness
OwnerChris and Maribel LaLanne
Websitewww.lalannefitness.com
Phone415.512.7645
Emailinfo@lalannefitness.com
Address960 Howard St.
San Francisco, CA

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CrossFit S3 posted on Facebook

S3 Conditioning Tuesday: For Time: 20 Push Press (135/95)(95/65)(75/55) 40 Box Jumps (24/20)(20/16) 60 KBS (1.5/1.0)(1.25/.75) 80 Walking Lunges (Total) 100/80 Calorie Row

No Excuses CrossFit shared an image on Facebook

#MondayMotivation #Workout #Exercise #HappyHour

CrossFit S3 posted on Facebook

Remember NO Conditioning Class Tonight At 6 PM Tell A Friend!

Carolina CrossFit shared an image on Facebook

#Repost @steven_l_k (via @repostapp) ・・・ @carolinacrossfit at the top as always!!! #CarolinaCrossFit #tablerock #allthewayup

CrossFit S3 posted on Facebook

S3 Conditioning Monday: 6 Rounds: 5 Manmakers (40/25)(35/20) 10 Burpees 15 Ab Mat Situps 30 Double Unders (60 Singles+10 DB Hops) 400 M Run

CrossFit North Fulton shared an image on Facebook

Holly RXs Heavy Fran this morning! #stronglikeagirl

CrossFit South Cobb shared an image on Facebook

In and out of the gym! #crossfitsouthcobb #CFSCathletes

North End CrossFit posted an article
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CrossFit S3 shared a link on Facebook

Don't forget to sign up for the annual AMRAP 4 Autism event!: http://crossfits3.com/2016/07/weekly-update-july-25th-july-31st/

CrossFit Indulto shared a link on Facebook

A. 21-18-15-12-9-6-3 Row calories Deadlift 185/135 B. 3 sets not for time: 15 ghd 15 good mornings #45 http://crossfitindulto.com/2016/07/25/72516

CrossFit S3 posted an article
CrossFit Rubicon shared an image on Facebook

Monday, 160725

No Excuses CrossFit posted an article
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CrossFit Woodbridge posted an article
CrossFit Woodbridge posted an article
CrossFit Iconz shared a link on Facebook

CrossFit Fairfax posted on Facebook

Monday, 07/25/2016 Part I: 12 minute alt. EMOM- -ODDS: 30 ft. handstand walk or 30 sec. static hold against the wall -EVENS: 20 seconds cumulative L-hold from a pull up bar Part II: -5 Ground-to-Overhead (135/95) -7 lateral burpees -9 wall ball shots (20/14)

Carolina CrossFit shared an image on Facebook

Monday July 25th, 2016 Hip flexor mobility + A. Back squat, build to a tough set of 6 B. Alternating DB step-ups, 3 x 16 total; 2:00 rest + 12:00 AMRAP: 21 wall balls 15 box jumps 9 bike cals

CrossFit Iconz posted an article
CrossFit Intense posted on Facebook

Has your conditioning fizzled in the heat of summer? There's no better way to get back into a workout regimen than by joining our 5:30 am Intense Boot Camp every Monday, Wednesday and Thursday. This is a great class for beginners and experienced people alike. See you tomorrow morning at 5:30!!!

Brickhouse CrossFit shared a link on Facebook

Programming for the week of July 25. Get some!

CrossFit Intense posted on Facebook

Monday Strict Press 5 x 75% + 5 lbs 3 x 85% + 5 lbs 1 x 95% + 5 lbs 21-15-9 Reps for Time: Push Press 135/85# Russian KBs 70/53# *minus 1 for every 10# reduced on PP and for each KB down. Example: Male doing a 115# PP and 53# KBs is a minus 3.

Ballston CrossFit shared a link on Facebook

CrossFit Chesapeake shared an image on Facebook

Thanks again to @metabolicnutrition for supporting the 2nd Annual FitKid Classic!! Each athlete will receive a stress Metabolic Man or a Muscle Arm in their athlete bag! Be sure to register your younger athlete today... simply go to www.crossfitchesapeake.com under Announcements. #unleashyoursuperhero #metabolicman #metabolicnutrition #fitkidclassic #cfc #crossfitchesapeake #crossfitchesapeakebuildschampions #crossfitchesapeakekids #cfckids #crossfitkids #crossfit #beastintraining #likeagirl #startemyoung #fitkids #fitfriends #fitfamily #fitness #beawesome

CrossFit Shadyside shared an image on Facebook

Thanks to CrossFit BPM for the great energy,wod, and people!

Ballston CrossFit shared an image on Facebook

Congrats to foundations C90 on their graduation day!

Outlaw CrossFit shared a link on Facebook

Repost from @cmjones85. "Suns out athletes and Jeeps out!! @outlawcrossfit #murph #noweightvestneeded"

Ballston CrossFit shared an image on Facebook

Partner WOD day!

CrossFit Rosslyn shared an image on Facebook

Davina knocking out 53 Double Unders in a row! All after our Saturday Partner WOD. Nice! #crossfitrosslyn #crossfitters #teamcfr

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#whiteboard scores from today's #wod.

CrossFit South Arlington shared an image on Facebook

Reminder: note road closures for tonight's Crystal City Twilighter.

Outlaw CrossFit shared a link on Facebook

Saturday, July 23, 2016

CrossFit Prime shared an image on Facebook

Saturday means partner AMRAP for 30 mins or more. It's been really hot this week so do whatever you have to do to stay cool. Don't need anyone passing out mid wod. #crossfit #crossfitprime #holycrapitshot #popthattop #itsgettinghotinhere #stayhydrated #h2o

Breaking Point Fitness CrossFit Ridge Ave shared an image on Facebook

CrossFit Old Town shared a link on Facebook

CrossFit Old Town - CrossFit View Public Whiteboard Metcon (Time) 400m run 25 deadlift 25 lat burpee 800m run 25 deadlift 25 burpees 1 mile loop225/155 https://crossfitoldtown.com/saturday-65/

CrossFit Prime posted an article
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Joining the Focus family is Mike Testa. Welcome, Mike!

CrossFit King of Prussia posted an article
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Fearless Athletics CrossFit South Philly shared an image on Facebook

Hey everyone! Just a reminder: In House Comp / Anniversary BBQ Tomorrow!! Athlete Check-In: 8am Competition Start Time: 9am BBQ Party!: 2pm **Athletes, if you're competing, be sure to hydrate tonight! It's going to 100+ degrees tomorrow!** See you all there!

CrossFit Main Line posted an article
Raleigh CrossFit posted an article
Raleigh CrossFit posted an article
CrossFit Wake Forest shared an image on Facebook

7/23/2016 WOD: Split Jerk : 1 Rep Max Then: For time: 50 Double Unders 10 Clean & Jerks, 135/95 lbs 40 Double Unders 8 Clean & Jerks, 135/95 lbs 30 Double Unders 6 Clean & Jerks, 135/95 lbs 20 Double Unders 4 Clean & Jerks, 135/95 lbs 10 Double Unders 2 Clean & Jerks, 135/95 lbs

CrossFit Novem posted an article
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Raleigh CrossFit shared a link on Facebook

You have to start in order to realize your own potential. "I have no previous athletic background, haha. However, I was pretty competitive flute player in back in the day, so I was kind of used to performing in large groups of silent people." - Colleen

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CrossFit Delaware Valley shared an image on Facebook

Now dip baby dip!

CrossFit Gastonia shared a link on Facebook

CrossFit Gastonia shared an image on Facebook

Lunch break

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Autoimmune condition, 16 years old, competing in the 2016 CrossFit games...we are interested and motivated. #OCCFeels #FridayFeels http://games.crossfit.com/article/little-things (Shared from Reebok CrossFit Games)

Raleigh CrossFit shared an image on Facebook

"It's not accessory work, it's successory work." - Greg Everett #MakeRaleighStronger

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It's basically the weekend! Take advantage of this gorgeous weather and get outside these next couple days. Vitamin D is good for the soul, people!

CrossFit Durham shared a link on Facebook

3 ways to deal with injuries during your athletic career:

CrossFit Main Line posted an article