170131_CFCM-20

Monday, February 19 2017

Gym News

Crossfit Costa Mesa Members: We are offering a free functional assessment by Dr. Donna Diaz, D.C. on Thursday February 23rdfrom 7am-3pm.
There will be a sign-up sheet at the gym for you to schedule a 30 minute appointment time of your choice. This will be a first come first serve opportunity.
The functional assessment includes a history of previous or current injuries (if applicable), movement analysis, orthopedic tests (if applicable) and therapeutic or neuromuscular re-eduation exercises.  Mobility exercises will also be a main topic and taught for everyone, with injuries or without.
If you have a current injury or have pain while exercising this is a perfect opportunity to receive one-on-one attention and ask questions about what the cause of your pain or injury could be.
If you are completely healthy and simply want to learn how to optimize your potential and learn new ways for mobilizing as well as learn restorative exercises to stay healthy, you are also welcome and wanted to make an appointment.
At the end of the assessment you can make an appointment with Dr. Donna to see her at her office location (see address below) if you are in need of treatment for your particular injury or pain pattern.  Costa Mesa members making an appointment will be given a discounted price for treatment of $45.00.
Dr. Donna’s office address:
4030 Birch Street Suite 107
Newport Beach, CA 92660
Email dmbourgeois11@gmail.com with any questions regarding the assessment day and or making an appointment.

Workout of the Day

SKILL / STRENGTH:

E2MO2M for 10 minutes of:

Power Snatch (T&G)

MTR- 5-5-5-5-5

*If you miss -20lbs/-15lbs and finish the rest of your sets as 6’s.

Rest 3 minutes

then,

METCON / CONDITIONING:

RX+ / RX :

For Time of:

5 Muscle-Ups

10 Bar Muscle-Ups

15 Strict Handstand Push-Ups

20 Kipping Chest-to-Bar Pull-Ups

25 Kipping Handstand Push-Ups

30 Butterfly Chest-to-Bar Pull-Ups

35 Kipping Ring Dips

40 Toes-to-Bars

45 Burpee to 8″ touch

50m OH Lunges w/ 45-35lbs

FITNESS:

For Time of:

15 Knee Muscle-Ups Transition

20 Jumping Bar Muscle-Ups

25 All the Abmat Strict Handstand Push-Ups

30 Band Kipping Chest-to-Bar Pull-Ups

35 Piked Handstand Push-Ups

40 Band Kipping Chest-to-Bar Pull-Ups

45 Band Kipping Ring Dips

50 Knees-to-Elbows or Toes-to-Somewhere

45 Burpee to 8″ touch

50m OH Lunges w/ 35-25lbs