Workout of the Day

Friday, July 25, 2014

erin_rope
Flashback Friday to our girl Erin rockin’ the rope climbs at the 2014 So Cal Regional.

Workout of the Day

5 Rounds not for time:
15-foot Rope Climbs, 2 ascents
20 Wall Ball Shots (20/14lb)
Run 200 meters

Announcements
Bring A Buddy–Will be CANCELLED this Saturday, July 26th this month. Tell your buddies to come to another Saturday!
Schedule Announcement–The CrossFit Games are this weekend!! We will have a limited schedule at the gym. Friday will be morning and noon classes only (no evening), Saturday will be one longer workout from 9-10:30am, and Sunday we will be CLOSED. Thanks for being flexible guys!

Competitive Program
Rest day.

Workout of the Day

Thursday, July 24, 2014


A little pool training today.

Workout of the Day

In 25min:
5 rounds for time:
5 Handstand Push-ups
10 One-legged Squats, alternating
15 Pull-ups
12 Deadlift (155/110lb)
9 Hang Power Clean (155/110lb)
6 Push Jerk (155/110lb)

Announcements
Bring A Buddy–Will be CANCELLED this Saturday, July 26th this month. Tell your buddies to come to another Saturday!
Schedule Announcement–The CrossFit Games are this weekend!! We will have a limited schedule at the gym. Friday will be morning and noon classes only (no evening), Saturday will be one longer workout from 9-10:30am, and Sunday we will be CLOSED. Thanks for being flexible guys!

Link Love
Read4 Lessons Everyday Athletes Can Learn From Professional Athletes, by Andrew Read from Breaking Muscle.
WatchShoulder Position in the Overhead Squat with Miranda Oldroyd, from CrossFit. Good stuff!
EatCherry Chocolate Chip Cookies, from PaleOMG.

Competitive Program
Chinese Warm Up 3min
Jerk Dowel Warm Up 2min
Jerk Technical Warm Up 5min
1x10ea
Rotation+GM+BS+Rack PP+HMC+RDL
1x5ea
Press+PP+PJ+NG OHS+Jerk
1x3ea
Rack Press+RPP+PJ+NG OHS+RJ
1x1ea
3 Pos Push Jerk Land (1/4, 1/2, & Full Squat)
Jerk Balance+Jerk Recovery+Jerk

Technical Work
Power Clean + Push Press 3+3/35% 3+3/45% 3+3/50% 3+3/55% 3+3/65%
Muscle Clean 3/35% 3/45% 3/50% 3/55% 3/65%
Muscle Snatch 3/35% 3/45% 3/50% 3/55% 3/65%
Block Jerk 3/35% 3/45% 3/55% 3/65% 3×2/75%

Workout of the Day

Wednesday, July 23, 2014

cfgames_2013
It’s Games week! Who’s going?!

Workout of the Day

In 15min:
Front Squat -RFH- 5-5-5-5-5

5min Transition

In 15min:
5 rounds for time of:
100m Run
10 Thrusters (95lb)

Announcements
Bring A Buddy–Will be CANCELLED on Saturday, July 26th this month. Tell your buddies to come to another Saturday!
Schedule Announcement–The CrossFit Games are coming this weekend!! The dates for the Games are July 25-27th, thus we will have a limited schedule at the gym. Friday will be morning and noon classes only (no evening), Saturday will be one longer workout from 9-10:30am, and Sunday we will be CLOSED. Thanks for being flexible guys!

Link Love
ReadTake A Look In the Rearview Mirror, by Erica Saint Clair from Journal Menu.
WatchCrossFit Games. Keep checking the CF Games site for update videos, live coverage and workout announcements.
EatCherry Mustard Pork Chops, from PaleOMG.

Competitive Program
No Ox.