Friday, June 29th, 2012
Today we bid farewell to another of our staff, Mikey. More info on his departure below.
Workout of the Day
25 Shoulder-to-Overhead (155/105lb)
25 Back Squats (155/105lb)
Then, 5 Rounds of…
10 KB Snatch, ea. arm (53/35lb)
Then finish with a 1 mile run
Adios Amigo: Mike Cahill
As you’ve probably noticed over the last few days on the website, we’re saying goodbye to Mike Cahill who has been with CFCM since late 2008. Through his time here he has grown leaps and bounds as a coach, he’s also played an integral role in the development of the competition program at our gym by leading us in to battle as our only individual male to qualify for this year’s SoCal Regional.
We’ll miss you Mike, best of luck in your endeavors at Anaerobic, visit us whenever you’re in the area.
Eat – OHMYBAR, now available in the CFCM Shop. These snacks are a natural, raw, dairy-free, grain-free protein bar designed to fuel athletes before a workout and help them recover after.
Schedule Change – July
July is a busy month for CrossFit Costa Mesa. With the Fourth of July, CrossFit Games and other various activities we are doing our best to ensure that we keep the doors open enough for you to keep consistent with your workouts knowing that we have obligations outside of the gym where we’d like all hands on deck. SO, here in chronological order are the days we will have a modified schedule:
July 4th – GYM CLOSED for the Holiday. We are, however, going to be participating in the Surf City 5k and hope you’ll join us.
July 7th-8th – CFCM is holding its first Level 1 Instructors Course over this weekend, once we get this out of the way our entire staff (including interns and front desk help) will have at least a level 1. We will be holding off-site workouts this weekend to accommodate the need to sweat, more info on that next week.
July 13th – 6am, 7am, 8am and 9am Classes remain the same, but the remainder of the day we will be closed to attend the opening ceremonies of the CrossFit Games.
July 14th-15th – CrossFit Games! We’ll all be there, and hope you’re coming too. If you’re unable to make it a live stream of the weekend’s events will be available on ESPN 3.
Is tomorrow! We’re going to have a regular workout at 11am, then follow it up with a Yoga session lead by an Olympic medalist and a crew of talented Yogis. But wait, it gets better! Then, we’re going to BBQ, so be here early and come ready for a great event.