Wednesday, April 24, 2013


Regional Team Support shirts are on order! They will cost $25 and all proceeds will go to paying for hotel rooms for our team and individuals competing at the SoCal Regional on March 17-19th. There will be a sign-up sheet posted in the gym Thursday evening and we’ll take orders through next Monday.


Workout of the Day

2 Rounds for Time of:
800m Run
Rest 1min
1,000m Row
Rest 1min

“30 Day Squat Cash Out Challenge” Day 17
150 Air Squats

Notes–I had a dream that the members of CFCM had the best looking rear ends of any CrossFit gym in Orange County! Ok, not really, but I wouldn’t be surprised after all of these squats! Remember, as the numbers go up, form is still very important. Keep the weight in your heels, your chest up, push your knees out, and get below parallel. If you know that you are not getting deep enough, please feel free to grab a medicine ball and squat to a target. If you are unsure, ask a coach… odds are we’ve told you already. How we practice transfers over to our workouts and our lifting, so do it right. There’s no point in practicing poor form. Keep working on your weaknesses and you will get stronger… I promise!

Link Love
ReadFor Those Who Think All is Lost, by Lisbeth Darsh. Beautiful words.
EatHoney Mustard Crunchy Chicken Plantain Salad. That’s a lot of good stuff in one salad!

Competitive Program
In 15min:
Clean + Below the Knee Hang Clean : -RFH- 5x1ea

In 15min:
Jerk off the Block Alternating Leg: -RFH- 5x1ea

In 5min:
EMOM CLean & Jerk 5×2/-20kg of MTR

In 6min:
Low Clean Pull + High Mid-Thigh Clean Pull: 3×1+3/ with -30Kg @ MTR

In 8min:
1 Arm Bent Over Row: -Tempo (4-2-2)- 12ea-10ea-2x8ea

In 15min:
Unbroken on a 30sec Clock
Clapping Push Ups 10×5 (5min)
Rest 1min
Bent Over Rear Delt 5×10 (2min)
Rest 1min
T2B 10×5 (5min)