Tuesday, January 27, 2015

Keith_jerk
Keith.

Workout of the Day

In 12min:
Push Jerk -MTR- 3/35% EMOM for 10min of 10×2/60%

3min Rest

In 13min Complete:
2k Row
AMRAP of Wall-Balls

Announcements
CrossFit Games Open–From Coach G: “The CrossFit Games Open is quickly approaching. We are really excited to take part in this again, and hope for as many of our members to sign-up as possible. Last year was a success with participation, and I don’t see any reason why this year won’t be even better. We will be offering a “Friday Night Lights” type event each week for all members to get the workout done in a fun, friendly, and exciting arena. The workout will also be programmed as the class WOD throughout the day on Fridays, if you are ever unable to make it in the evening. Please, please sign-up for this! The Open is important for us as coaches, and for you as members. It’s a great way to see progress, as well as to get involved inside the gym. We have one of the best communities in the world…I’ve been around for awhile, so I’m calling myself almost an authority on this :)….and the Open is a great way to experience it. You can sign-up HERE, then select CrossFit Costa Mesa as your affiliate AND team.

Link Love
ReadHow To Raise A Tough Athlete, by Gielie Hoffmann.
WatchDave Castro Explains the Scaled Option, from CrossFit Games.
EatCrispy Buffalo Chicken Fingers, from Stupid Easy Paleo.

Competitive Program
Muscle Snatch -MTR- 3-2-1-1-1

NFT of:
5-4-3-2-1Push Jerk 185-205-225-245-265#/85-105-125-145-165#
10 Box Jumps, 30″/24″
*15min Cap