Tuesday, August 14th, 2012

Small Goal: Cooper Briscoe’s Muscle-up from CrossFit Costa Mesa on Vimeo.

CFCM’s Small Goals are back. We’ve done a lot of these in the past and as we’ve grown we’ve forgotten about their importance. So here’s the challenge to you, CrossFit’r: identify a goal you can accomplish in the next 30 days and scribe it on the board in the bathroom hallway. We’ll do our part to keep you on track, but you must give it your best effort to accomplish. Pick a goal that is fitness oriented and that can be improved here in the gym.

Workout of the Day

“Brenton”
5 Rounds for time of:
100ft Bear Crawl
100ft Standing Broad Jump
3 Burpees after every 5 Jumps

Session Notes
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

Link Love
Read/Eat – Paleo Picnic
Join – Barbells for Boobs – Pink Bra Tour Kick Off

Business(Wo)Man Fran
Come join us, Aug 18th at 11am for the 3rd ANNUAL Businessman Fran event at CFCM.
RSVP HERE

Here are the details:
When: Aug 18th at the 11am standard WOD time

Who: ALL CFCM members and their friends are encouraged to come

What: Businessman Fran is the workout “Fran” performed in full business attire. and YES it’s the normal class hour so come dressed to impress.

What else: We will be having a potluck, BBQ and drinks after so come ready to party

Anything else?: Yes! Just come! You don’t have to workout, you can instead have fun with everyone else, eat some good food, and get to know the people of CFCM better.

There are only a few requirements.
1) You wear full business attire. This is not business casual people. 3-piece suits are expected.
2) You come ready to have fun, WOD will be scaled.

CLICK for Video

Next Level Invitational
Here are the Results from this past weekends NLI Warrior Soul I.
Div 1 Male
24th Scott Braunsdorf
28th Alec Hanson
34th Nathan Contreras
Div 2 Male
56th Jeff Schuil
Div 2 Female
20th Chelsie Morter
27th Kate Nelson
32nd Kacey Elkins
34th Bobbie Eftekar
37th Jenni Fulton
Div 3 Male
21st Joshua Massari
21st Mark Yeterian
50th Dakota Conley
Div 3 Female
22nd Kristina Sernett
23rd Alicia Crawley
If your interested in signing up for NLI’s Warrior Soul II on October 13th Click HERE!!