Workout of the Day

Tuesday, October 21, 2014

shaun_pp
Shaun.

Workout of the Day

In 15min:
Press 5×5-10/50%
Push Press 5×5-10/60%

In 5min:
3 Rounds AMRAP of:
Chest to Bar Pull-ups

Announcements
CFCM + PBT T-shirts–Tomorrow is the last day to pre-order your Pink Bra Tour T-shirt! If you haven’t already put your name and size down on the clipboard, do so by tomorrow! Shirts are $25!
Pink Bra Tour–Ok guys… we are getting close to our event. If you haven’t already created your fundraising page, now you have extra incentive! For everyone who creates a page, you will be entered into a raffle to win a free pair of custom Reebok Nano’s. You don’t even have to raise money! (But it would be better if you did!) To find out more about BFB and to start up your fundraising page, click HERE. Our event is November 1st and 2nd (“Grace” on Saturday and our first in-house Oly meet on Sunday). Sign up on the whiteboard so we have an idea who all is coming. We are inviting other CF gyms as well, but obviously we’d like CFCM to be the strongest presence there! We will also need a batch of volunteers to help out either Saturday and/or Sunday for an hour or 2. If interested, please email lindsay@crossfitcostamesa.com. Let’s do this!

Link Love
ReadCleansed or Conned?, by Hillary Archaur from CrossFit.
WatchSigns of a Strong Community, from CrossFit.
EatStupid Easy Paleo Spaghetti Squash and Meatballs, from Paleo Pot.

Competitive Program
1) Block High Hang Clean 3/35% 3/45% 3/55% 2/65% 2/75% 5×2/80%

2) Run 20min @ 60% of THR

Workout of the Day

Monday, October 20, 2014

Bethany
Bethany.

Workout of the Day

In 15min:
Front Squat 5×5-10/50%
Back Squat 5×5-10/60%

In 5min:
3 Rounds AMRAP of:
Deadlifts @ 225/155#

Announcements
CFCM + PBT T-shirts–Tomorrow is the last day to pre-order your Pink Bra Tour T-shirt! If you haven’t already put your name and size down on the clipboard, do so by tomorrow! Shirts are $25!
Pink Bra Tour–Ok guys… we are getting close to our event. If you haven’t already created your fundraising page, now you have extra incentive! For everyone who creates a page, you will be entered into a raffle to win a free pair of custom Reebok Nano’s. You don’t even have to raise money! (But it would be better if you did!) To find out more about BFB and to start up your fundraising page, click HERE. Our event is November 1st and 2nd (“Grace” on Saturday and our first in-house Oly meet on Sunday). Sign up on the whiteboard so we have an idea who all is coming. We are inviting other CF gyms as well, but obviously we’d like CFCM to be the strongest presence there! We will also need a batch of volunteers to help out either Saturday and/or Sunday for an hour or 2. If interested, please email lindsay@crossfitcostamesa.com. Let’s do this!

Competitive Program
1) Block High Hang Snatch 3/35% 3/45% 3/55% 2/65% 2/75% 5×2/80%

2) In 6min AMRAP of:
10 Power Clean 135/95#
10 Box Jump 24″/20″

Workout of the Day

Sunday, October 19, 2014

Workout of the Day

In 17min:
5 Rounds for time of:
5 Overhead Squats (135/95lb)
10 Toes-to-bar
10 Burpees
5 Hang Squat Clean (135/95lb)

Competitive Program
Rest day.