27 February 2015

Friday
WOD

Open 15.1
As many rounds as possible in 9 minutes of :
15 Toes-to-bar
10 Deadlifts (M: 115 lbs. W: 75 lbs)
5 Snatches (M: 115 lbs. W: 75 lbs)

Open  15.1a
1 Rep max clean and jerk
*6 Minute time cap
**Check out all workout standards and scaled versions here.

The CrossFit Open starts today and we will be running the workouts in all of the Friday classes and creating our own In-House “Open” over the next 5 weeks.  If you are registered to participate in the Official Open workouts, let us know ahead of time that you will need to be officially judged.  Please make every attempt to be officially judged on Fridays.  We would like to reserve Saturdays for second attempts.  Email mallee@crossfitimperialvalley.com if you have any questions.  Register for the official Open here.  If you just want to participate in the In-House Open, there is no need to register.  Just show up every Friday!

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Celebrate With Us!
You’re invited to Coach PJ’s going away celebration at Brunswick Bar & Grill this Friday, February 27th at 7:30 pm. Help us celebrate the important role our coaches play in your fitness. Join us in thanking PJ for sharing her love of CrossFit. It’ll be a casual night with great friends and a no host bar.

Brunswick Bar & Grill
950 N. Imperial Avenue, El Centro
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25 February 2015

Wednesday
WOD

Complete as many rounds as possible in 5 minutes of:
7 Handstand push-ups
7 Deadlifts (M: 225 lbs, W: 155 lbs)

Rest 3 minutes

Complete as many rounds as possible in 5 minutes of:
7 Box jump overs (M: 24″, W: 18″)
7 Shoulder to overhead (M: 135 lbs, W: 95 lbs)

Rest 3 minutes

Complete as many rounds as possible in 5 minutes of:
7 Bar-facing burpees
7 Power snatches (M: 75 lbs, W: 55 lbs)

CF LITE

Complete 10 rounds of:
1 Legless rope climb
10 Push-ups
30 Double unders

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Celebrate With Us!
You’re invited to Coach PJ’s going away celebration at Brunswick Bar & Grill this Friday, February 27th at 7:30 pm. Help us celebrate the important role our coaches play in your fitness. Join us in thanking PJ for sharing her love of CrossFit. It’ll be a casual night with great friends and a no host bar.

Brunswick Bar & Grill
950 N. Imperial Avenue, El Centro
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24 February 2015

Tuesday
WOD
Back squat
Build to a heavy set of 5

Then,

Every minute, on the minute for 15 minutes:
Minute 1: 7 Backsquats at 70% of 5RM
Minute 2: 25 Abmat sit-ups
Minute 3: 50 Meter shuttle sprint

Strength

Box Squats
2-2-2-2-2-2-2-2
(Intro to box squats)
3 Supersets:
DB split squat x 8 (each leg)
20 UB walking lunges (AFAP, as fast as possible)
Rest 2 minutes
Snatch grip RDL 12-10-8-6
(Increasing wt)
Rest as needed

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You’re invited to CFIV’s Coach PJ’s Celebration
Friday, February 27th @ 7:30 pm
Brunswick Bar & Grill
950 N. Imperial Avenue, El Centro

Help us celebrate the important role our coaches play in our fitness and
join us in thanking PJ for sharing her love of CrossFit.
It’ll be a casual night with great friends and a no host bar.

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23 February 2015

Monday
Complete the following for time:
200 Double unders
100 Kettlebell swings (M: 24 kgs, W: 16 kgs)
50 Burpees to a pull-up bar
25 Toes-to-bar

CF LITE
Complete 21-15-9 for time of:
Dumbbell thrusters (M: 45 lbs, W: 35 lbs)
Row for calories

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CrossFit Open
The goal of the CrossFit Games is to find the Fittest man & woman on Earth. The Games season starts with the Open which is five weeks with one workout a week, held in CrossFit affiliates and garage gyms worldwide. Workouts are released online each Thursday, and athletes have until the following Monday to submit their scores. All levels of athletes can officially participate in the Open this year which begins February 26th. With over 209,000 individuals registered last year, this is the largest fitness competition you can be apart of and all CFIV athletes should do it for the experience.  Register here to participate.  We will run the workouts in the gym each week during all Friday classes.  You do not have to register, however, it would be really cool to see a huge group from our gym registered.  Again, it doesn’t matter what level you are, you can officially participate!  Once you register, please let us know so we can schedule times on Friday for you to be officially judged.  Saturdays during Open Gym will be the only time you can make up the Open workout if you miss Friday.

21 February 2015

Saturday
FREE COMMUNITY WOD

8:00 am

Bring family, friends and co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular Price $100).

OPEN GYM

8:00 am – 11:00 am

Please Arrive by 10:30 am
(Open To Current Athletes Only)

CF PRE-SCHOOL
8:30 am – 9:00 am

CF KIDS
9:00 am – 9:45 am

OPEN

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5 Days Left!
Don’t forget to register for the 2015 CrossFit Open.
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20 February 2015

Friday
WOD

Complete as many rounds as possible in 15 minutes of:
1 Minute max calories on rower
10 Deficit push-ups
15 Dumbbell push-press (M: 35 lbs, W: 25 lbs)
20 Box jumps (M: 24″, W: 18″)
Max set unbroken muscleups

*Score is number of calories rowed plus muscle-ups. At least one muscle-up must be completed each round.

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Free Community Workout
This Saturday, February 21st, at 8:00 am
Join us for a Free Community Workout TOMORROW at 8:00 am. Bring family, friends and co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular Price $100).
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19 February 2015

Thursday
WOD

Every minute on the minute for 12 minutes, complete:
5 Front squats (M: 185 lbs, W: 125 lbs)
8 Pullups

Strength
Bench Press
5-5-5-3-3-1

Complete 3 supersets of:
15 Weighted dips
15 Lateral pull downs
15 Weighted push ups

Complete 3 rounds of:
5 Robot presses

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2015 CrossFit Games Open 
Have you registered for the Open?
The CrossFit Season is here!  Sign up for the Open on the official Games site.  OPEN WOD 15.1 will be announced on Thursday, February 26th. As we have in past years, we will run the Open workouts each week at the gym.  For the first time ever, this year there will be an officially scaled version as well as a teenage version of the Open.  All athletes should register on the Games site so they can see where they stand among their peers from across the world!
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18 February 2015

Wednesday
WOD

14.1 Open

Complete as many rounds as possible in 10 minutes of:
30 Double-unders
15 Power snatches (M: 75 lbs, W: 55 lbs)

CF LITE 

Complete the following for time:
500 Meter row
50 Kettlebell swings (M: 24 kgs, W: 16 kgs)
100 Double-unders
35 Box Jump overs (M: 24″, W:18″)
100 Double-unders
20 Burpees
500 Meter run

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