Workout of the Day

Wednesday, October 22, 2014

aaron_miles
Aaron and Miles.

Workout of the Day

In 13min of:
7 Rounds of:
7 Clean + Thruster
1 Box Jump -MTR-

2min Transition

In 15min AMRAP of:
5 Burpee + Knee Tuck (Chest to floor + Knees to chest)
10 Hang Power Clean (185/130lb)
50m Farmer Carry (32/24kg)

Announcements
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
ReadFearing the Weights? by Sage Burgener.
WatchBottom Up Pull Set for Olympic Lifting, with Kelly Starrett from Mobility WOD.
EatPumpkin Cashew Coconut Curry over Coconut Rice, from PaleOMG. Ps. her video is really entertaining.

Competitive Program
1) Hang Power Snatch 3/35% 3/45% 3/55% 2/65% 3×2/75%

2) From 0:00-2:00
2 rounds of:
10 overhead squats
10 toes-to-bar
From 2:00-4:00
2 rounds of:
12 overhead squats
12 toes-to-bar
From 4:00-6:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

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″