Tuesday, March 4, 2014

Phuong_thruster
Phuong!

Workout of the Day

For time:
1,000 meter Row
30 Clean + Thruster (135/95lb)
15 Muscle-ups
*Score time. 17 minute cap.

Announcements
Skills Classes–Mondays at 5:15pm, and Thursdays at 5:15pm. Immediately following the announcement of the Open workout on Thursday, Aaron will be coaching on the movements that will be in the workout. It’s gonna be on the fly, so sign up to reserve your spot and get some extra coaching and strategy so you are ready to go on Saturday! To sign up go to crossfitcostamesa.com, click on class registration, and then on the skills class. If you don’t remember your login, there should be an option to enter your email and “forgot password”. Email Linds or G if you have troubles!
Bring A Buddy–Will be CANCELLED for the next 5 Saturdays because of the Open. Let your buddies know we are sorry for any inconvenience.

Link Love
ReadLife Defined by Training, from 70’s Big. I really enjoyed this post.
WatchRich Froning: Day at the Office.
EatPaleo Squash Pesto Spaghetti, from Sweet C’s Designs.

Competitive Program
Group 1
No Ox

Group 2
7am or 7pm
In 40min:
Snatch Push Press -MTR- 3-3-3-3-3
Power Snatch -MTR- 3-3-2-2-1-1-1
Snatch Push Press + Overhead Squat -RFH- 3-5×1+1/

*Score heaviest successful lift for each exercise.