Saturday 7-26-2014

No Yoga or Open Gym today.

We will be streaming the CrossFit Games live at the gym at 11am. We’ll have the grill fired up so bring something to throw on it if you’re interested!!! Friends and family welcome.

Friday 7-25-2014

No Open Gym or Yoga tomorrow. The coaches will be out supporting the Officers Down 5K being held at Grady T. Wallace at 9am. We will be opening at 11am though, for a live stream of the CrossFit Games events on the big screen. We also plan to fire up the grill, so it’ll be a B.Y.O.M(bring your own meat) type of gathering. Bring your friends, family and food to watch some of the fittest people on earth compete live in Carson, CA!!!

Today we wod in honor of the commencement of the 2014 CrossFit Games!!!!

Warm Up

then

Overhead Squat Max

*3 Attempts to find an OHS Max in 10 min

then

For Time:

250m Row/200m Run

50 KB/DB Thrusters 35/25

30 Burpees

500m Row/400m Run

30 Burpees

50 KB/DB Thrusters 35/25

250m Row/200m Run

Cash Out:

50 Strict Abmat Sit Ups

30 KB Good Mornings

Thursday 7-24-2013

There will be no Open Gym or yoga this Saturday but we will be opening the box at 11am to do a live stream of the CrossFit Games on the big screen. We’ll get some more details out to you guys tomorrow!!

Warm Up

then

Clean + 3 Front Squats 6×1

Press 5×1 (Go for Max!)

Hang Snatch 3×12 

Tabata Deadlift 135/95 (hold bar in rest)

Cash Out:

Handstand Practice (Holds, push ups, walks, etc.)

Wednesday 7-23-2014

Ok guys today is the last day to sign up for the Officers Down 5K this Saturday being held at Grady T. Wallace. Get forms and money turned into one of the coaches. Reminder: No Open Gym this Saturday

We have a new system for making your membership payments if you’re paying in person at the gym. We’ve set up a payment box next to the office with envelopes. Please follow the instructions posted and slide your payment into the box. Please and thank you!!

Lastly, 20 oz waters and Muscle Milk protein drinks are now available in the gym! Kill Cliffs should be in sometime Friday.

Warm Up

then

For Time:

9 Bar Muscle Ups

21 Wall Balls 20/14

15 KB Swings 53/35

200m Run

7 Bar Muscle Ups

18 Wall Balls 20/14

18 KB Swings 53/35

200m Run

5 Bar Muscle Ups

15 Wall Balls 20/14

21 KB Swings 53/35

200m Run

Cash Out:

3 x 10 Scapular Shrugs

50 KB Russian Twists

Tuesday 7-22-2014

Warm Up

then

Deadlift 5×3

Back Squat 3×8

then

10 Min EMOM:

Odd- Power Clean @ 75% BW

Even- Sit Ups (shoulders pass 90 degrees)

*Score total reps

Cash Out:

1 Mile Run

 

Monday 7-21-2014

Don’t forget this Saturday we’ll be participating in the Officers Down 5k being held at Grady T. Wallace Park. There’s still time to sign up if you’re interested in running. Deadline for the race is Wednesday. Pick up registration forms from the gym and turn them in to one of the coaches along with your registration fee. There will be no Open Gym Saturday morning.

This weekend, after the race of course, we will possibly be holding a CrossFit Games watch party at the gym. If we can make it happen and if there’s enough interest to do so, we’ll get a time set up later this week. 

Lastly, later on this week we’ll be making 20 oz waters, Muscle Milk, and Kill Cliff recovery drinks available for purchase in the gym for your post wod refueling!!!

Warm Up

then

For Time:

400m Run

then

4 Rounds:

10 OH Stationary Lunges w/ 45/25# plate

10 Walking Uneven Push Ups on plate

30 Double Unders

then

400m Run

Cash Out:

Tabata Plank Hold (on hands/hollow position)

3 x 15 Hip Ext/Supermans

 

Saturday 7-19-2014

Yoga @ 9am

Open Gym @ 10:15am

Friday 7-18-2014

What’s a week at CFT without………..BURPEES!!!!!!

(Cherry Pickers will be shamed publicly without mercy)

Warm Up

then

For Time:

150 Burpees

Cash Out:

Skill Practice

Thursday 7-17-2014

Warm Up

then

Deadlift on Plates 5×3

Snatch Grip Push Press 5×3

Single Arm KB Rows 4×5 per arm

2 Min KB Swing Test 53/35

2 Min Double Unders Test

Tabata Row

Cash Out:

Posterior Mobility

Wednesday 7-16-2014

Warm Up

then

“Mary”

20 Min AMRAP:

5 Handstand Push Ups/Wall Kick Ups/HR Push Ups

10 Pistols

15 Pull Ups

Cash Out:

4 x :30 on/:15 off

*Banded Lat Stretch

*Wall Drill

Tabata Plank Holds