A) Back Squats (5x3)
*build up to 85% of 1RM
5 min AMRAP:
30 DU (60 singles)
10 C2B Pull-ups
- 2 min rest -
5 min AMRAP:
- 2 min. Rest -
5 min AMRAP:
20 Alt. Pistols
3x10 Ab Rollouts
What makes CrossFit Signal Hill different from all the other CrossFit gyms in the area? It’s our Community! It is the major ingredient to our success. The desire and commitment to get better is the common bond that makes the blood, sweat and hard work all worthwhile. Come see what CrossFit Signal Hill has to offer. We promise we won’t disappoint you!
The main thing I like about being here is our sense of community. We’re all just a huge family.
It’s hard work, there’s no doubt about that, but to be in an environment like this of basically friends it makes it a lot easier.
Currently we are in our 6th year here at CrossFit Signal Hill. When the coaches and I started the gym in June 2011 we rented the smallest unit in the business park and we literally had no clients. Two of my current coaches Axel and Jaime were interns at the time and not yet CrossFit Certified. Two and half months later we moved into a larger 2000 square foot unit a few doors down. As our membership grew it was apparent we would need to move again which was next door at 3262 East Willow adding another 1000 square feet.
We are now a Community of 100+ members, most of whom didn’t know one another until they came to CFSH. When I hear the question: “What makes CrossFit Signal Hill different from all the other CrossFit gyms in the area?” My response: it is our Community! It is the major ingredient to our success. Our members are from all walks of life and they all share the same attributes: which are how to improve myself and better my lifestyle. The desire and commitment for health and vitality is the common bond that makes the blood, sweat and hard work all worthwhile.
Come see what CrossFit Signal Hill has to offer. We promise we won’t disappoint you!
Founder and President of CrossFit Signal Hill
(* Recommended for Beginners)
Monday – Thursday: 5:45am | 7:00am | 9:00am* | 4:30pm | 5:30pm | 6:30pm | 7:30pm* Monday 3:30pm
Friday: 5:45am | 7:00am | 9:00am* | 3:30pm | 4:30pm | 5:30pm
8am* CrossFit all levels + “Bring a friend” (Members only)
9am* CrossFit All Levels
10am Open Gym for skill work (Members only)
Classes are generally one hour or less depending on the WOD.
Saturday morning WODs may be in group format, all visitors are welcome.
Select the class you want to take, click on it, and sign up!
Phil grew up in Massachusetts a Graduate from Springfield College’78 where he played Football and Rugby. Following Graduation he moved to Michigan to learn the hardwood lumber business while playing Rugby for Michigan State University. After a brief stint with the Chicago Lions Rugby Club ’82 he moved to Long Beach, CA ’83. Fitness has always been a lifestyle for Phil as he finished his Rugby career with the Belmont Shore Rugby club retiring at age 35. He was introduced to CrossFit in December of 2004 and utilized the CrossFit method by training Belmont Shore Rugby Club in 2007 and 2008. He is a CrossFit Level 1 Coach with Certifications in Gymnastics, Olympic lifting, Power lifting and mobility.
Born and raised in Kona, Hawai’i. Axel started coaching CrossFit in 2011, now accruing over 5,000 hours of experience. He has competed at a national level in Rugby and Football, and can deadlift over 450-lb and run a 6:30 mile. He continually strives to become a better coach and athlete, using his Aloha spirit to positively affect those around him.
Education: CrossFit L-1 (2011) CrossFit Gymnastics (2012)
Bachelor in Kinesiology and Sport Psychology @ California State University, Long Beach (2014)
Coaching Philosophy: Failure is never fatal, success is never final…it’s the courage to continue that counts!
Jaime was born and raised in the Philippines and moved to Long Beah, CA almost 12 years ago along with his family. After a few years to get acclimated with his new surroundings and culture, he attended Long Beach Polytechnic High School, where he discovered his desire to compete in athletics, playing badminton, wrestling, and eventually finding his love of rugby.
Because of the team camaraderie and of the fun sport, Jaime joined the Belmont Shore U-19 Youth Rugby Club in 2008. This experience catapulted him into attending California State University Long Beach and joining the school’s rugby club there, eventually becoming the Vice President of the rugby club during his senior year. Jaime played as their starting scrum half during his freshman year and he held that position until he graduated in 2013 with a Bachelor’s degree in Political Science.
It was during his rugby career where he met Phil Sarris, one of the Strength and Conditioning coaches for the CSULB Rugby Team, and had recruited him into the life of Crossfit. And the rest is history. Jaime has been with Crossfit Signal Hill since its inception and subsequent steady success. Along with Crossfit, Jaime has also developed his skills in Olympic Weightlifting, competing as a 69 kg (151 lb.) lifter and a member of SENSE Gym coached by Nghiep Dinh. Jaime credits most of his success to these two because of their unique methods and coaching. Jaime looks to become competitive in both Crossfit and Olympic Weightlifting but also wants to become the best coach that he can be.
David (Muzz) Commenced his crossfit training back in Australia in 2007 and started coaching in 2008. He has competed at a national level in Tennis and track n field, he also boast a 64-inch box jump and 540 pound deadlift.
Education: Crossfit cert 1 2009
Bachelor in Exercise & Sport Science @ University of Newcastle, Australia
Coaching Philosophy: Be Passionate about what you do in the gym; Listen, learn, execute and most of all enjoy yourself.
Drop in rates:
1 x $20 | 2 x $30 | 3 x $40 | 4 x $50 | 5 x $60 | Visitors only
** Beginner package requires a four month contract, which includes mandatory 10 individual one hour training sessions before entry to Unlimited Group Classes.
* Weekly nutritional reviews are done upon request.
† Assessment and Baseline fitness workout No charge by appointment only.
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.
The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.
The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.
If you would like to sign-up for any of our membership packages, or if you have any questions or would like to schedule a free consultation, please fill out the form below. We will reach out to you within 24 hours.