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Monday, April 29, 2013
Workout of the Day 10 rounds for time of: 15 Dead lifts (135/95lb.) 15 Push-ups *15 minute time cap “30 Day Squat Cash Out Challenge” Day 22 185 Air Squats I caught a little 7pm air squat support group going on… Notes–Oh, glorious Monday! I hope everyone had a good one. Hard to believe it’s [...]
Sunday, April 28, 2013
Workout of the Day 5k “Run to the Border” Notes–Thank you to everyone who came out for a fun Sunday morning run, and to South Coast Plaza Lululemon for putting it on and for awesome prizes! Just a reminder, Monday is the last day to pre-order a Regional t-shirt. Even if you can’t attend the [...]
Saturday, April 27, 2013
Workout of the Day 5 Rounds for time of: 3 Shoulder to Overhead 6 Ground to Shoulder 9 Dead Lifts (185/110lb.) “30 Day Squat Cash Out Challenge” Day 20 Rest Upcoming Event Come run with us tomorrow at 9am and you could win free Lululemon. Anyone is welcome! Then stick around for the after party! [...]
Friday, April 26, 2013
Workout of the Day Thruster 2-2-2-2-2-2-2 “30 Day Squat Cash Out Challenge” Day 19 160 Air Squats Notes–Happy Friday everyone! Just a reminder that if you’d like to buy a Regional T-shirt, you need to put your name and size down on one of the sheets in the gym. T-shirts are $25 and will help [...]
Thursday, April 25, 2013
Workout of the Day “Holy Fight!” 3 rounds of: Handstand Push-up L-Hold Pull-up Ball Slam (30/20lb.) Box Jump (20″) Double Unders *Rest 1 minute between rounds **Score total reps “30 Day Squat Cash Out Challenge” Day 18 155 Air Squats Notes–What a day! What a week! If you’ve been in the last few days in [...]
Wednesday, April 24, 2013
Regional Team Support shirts are on order! They will cost $25 and all proceeds will go to paying for hotel rooms for our team and individuals competing at the SoCal Regional on March 17-19th. There will be a sign-up sheet posted in the gym Thursday evening and we’ll take orders through next Monday. Workout [...]
Tuesday, April 23, 2013
Workout of the Day “Cameron” For time: 50 Walking lunge steps 25 C2B pull-ups 50 Box jumps (24/20″) 25 Triple-unders 50 Back extensions 25 Ring dips 50 Knees to elbows 25 Wall balls “2-fer-1s” (20/14lb.) 50 Sit-ups 5 Rope climbs (15ft.) “30 Day Squat Cash Out Challenge” Day 16 Rest Notes–U.S. Coast Guard Lieutenant Junior [...]
Monday, April 22, 2013
Workout of the Day “Nasty” Max rounds in 4 minutes of: 50 Squats 7 Muscle-ups or sub 14 C2B Pull-ups 10 Hang Power Cleans (135/95lb.) *Rest 1 minute. Repeat for a total of 3 cycles “30 Day Squat Cash Out Challenge” Day 15 140 Air Squats **If you did not complete 140 Air Squats make [...]
Sunday, April 21, 2013
Workout of the Day Barbell “Tail Pipe” In teams of 2 3 Rounds for time: P1 – Row 250m P2 – Out of the Rack Hold 225/155lbs in the ‘rack’ position or use 100-110% of FS 1RM. *This is a tag-team workout designed to teach correct breathing technique. “30 Day Squat Cash Out Challenge” Day [...]
Saturday, April 20, 2013
Workout of the Day Girls: “Graceful Cindy” In teams of two… 20 min AMRAP of: 2 Clean & Jerks (95#) 5 Pull-ups 10 Push-ups 15 Air Squats *You go, I go. Cannot start the next movement until both partners complete the previous one. Guys: Park shenanigans Notes–Such a fun Saturday! Thanks to all the ladies [...]
Friday, April 19, 2013
Workout of the Day For Time: 50 Barbell Thrusters (45/35lb.) 30 Hand Release Push-ups 1000m Row “30 Day Squat Cash Out Challenge” Day 12 Rest Schedule Announcements No 9am Classes! Men 11AM, Off-site WOD at Victoria Vista Park in Costa Mesa CA. (1200 Victoria St Costa Mesa, CA 92627) Ladies 11AM, CFCM, Lole event. We’ll [...]
Thursday, April 18, 2013
Workout of the Day In 15min: Front Squat -RFH- 3-2-1-1-1 In 15min: 5 Rounds AMAP Supine Ring Row AMAP K2E “30 Day Squat Cash Out Challenge” Day 11 80 Air Squats Notes–Hey guys! Just a reminder that this Saturday we will only be having an 11am workout, and we’re going Jr. High style… guys and [...]