19 September 2014

Friday
WOD

Complete the following for time:
800 Meter run
20 GHD sit-ups
20 Thrusters (M: 95 lbs, W: 65 lbs)
600 m run
15 GHD sit ups
15 Thrusters (M: 95 lbs, W: 65 lbs)
400 m run
10 GHD sit ups
10 Thrusters (M: 95 lbs, W: 65 lbs)

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Free Community Workout
TOMORROW, September 20th, at 8:00 am
Join us for a Free Community Workout tomorrow at 8:00 am. Bring family, friends and coworkers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver.

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

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Kickboxing Seminar
TOMORROW, September 20th
Women
9am – 12pm
Men
3pm – 6pm
$75 a person

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18 September 2014

Thursday
WOD

Every 3 minutes, complete the following:
9 Deadlifts (M: 115 lbs, W: 75 lbs)
6 Hang power cleans (M: 115 lbs, W: 75 lbs)
3 Shoulder-to-overhead (M: 115 lbs, W: 75 lbs)

* Must be Unbroken / Add 10 lbs total each set until failure*

Then,

Run 10 rounds of partner 200 meter relay sprints.

*Each partner runs 5 times, one resting while the other runs. Partners must tag their team mate before they can run.*


Strength
Complete 3 rounds for max reps of:
Close grip bench @ 65%

Then,

4 Supersets of:
10 Pendlay rows
15 weighted push ups
Max rep kettle bell high pull

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CrossFit Imperial Valley Surf Day
Next  Saturday, September 27, 2014
La Jolla Shores Beach

Join Pete Lewis and the CFIV crew next Saturday for a day of fun in the sun. Pete will provide several surfboards and wetsuits available for everyone’s use. He is more than happy to teach anyone how to surf, if wanting to learn! Bring your families and friends to enjoy a great day at La Jolla Shores Beach. Don’t forget to bring your sunscreen, beach towels, snacks and drinks. Bring a jacket just in case it gets cold, you never know what the beach temperature will be like. We hope to see you all out at the beach this weekend!

If you have any questions feel free to give us a call at (760)355-1900 or pick up a flyer at the front desk.
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17 September 2014

Wednesday
WOD

Complete 21-18-15-12-9 rep rounds for time of:
Power snatch (M: 115 lbs, W: 75 lbs)
Wallballs (M: 20 lbs, W: 14 lbs)
Knees-to-elbows

CF LITE
Every minute on the minute for 10 minutes, complete:
1 Wall walk + max alternating jumping lunges

Score: Total lunges

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FREE COMMUNITY WORKOUT
This Saturday, September 20th, at 8:00 am
Join us for a Free Community Workout this Saturday. Bring family, friends and coworkers to try out 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 before.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month.
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The City will be turning off our water tomorrow for maintenance at 8 am. 
While we hope it won’t be off for long, it could last until 4pm.
Please plan accordingly. 

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16 September 2014

Tuesday
WOD
Complete max rep unbroken back squat @ 80%

Then,

Complete the climbing ladder for 10 minutes of:
1 Strict pull-up, 2 hand-release pushups
2 Strict pull-up, 4 hand-release pushups
3 Strict pull-up, 6 hand-release pushups, etc.

Strength

Complete 4 sets of:
6 Reps each leg of Bulgarian split squat
(add 5-10 pounds to the weight you used last week)
Rest 2-4 minutes
10 Reps each side renegade rows
Rest 1 minute
5 Reps front squats
(if last weeks weight was easy add 5-10 lbs, if it was tough, stay at same weight)
Rest 2-4 minutes
** All movements will be reviewed in class**
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Fall Special
Special Group Discount

2 people – $70 a month, plus 50% off Group Fundamentals
3 people – $65 a month, plus 50% off Group Fundamentals
(Monthly rate is usually $85 a month. Above rates apply per person.)

To qualify for these discounts, all parties must sign up at the same time. Discounted rates will be applied to first three months membership. Regular rates become effective at the beginning of the fourth month. Fundamentals must be completed as usual.

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15 September 2014

Monday
WOD
Event 4 of CrossFit Team Series 2014

Each athlete performs the following as a relay:
30 Calorie row
30 Burpees
30 Hang cleans (M: 135 lbs, W: 95 lbs)

*Women will go first, one at a time, followed by the men. After the last hang
clean the athlete must tag the next teammate on the rower before they may begin. The team’s score is its total time.

CF LITE
Complete the following for time:
100 Double under Buy-In

21-15-9:
Kettlebell Swings (M: 35 kgs, W: 24 kgs)
Box jumps (M: 30″, W: 24″)

100 Double under Cash-Out

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Tips and Tricks to Mastering the Double Under – John Alvino

Bryant Powers: Double Under Progression
RX Jumpropes’ Dave Newman: Tip 7 Double Under Technique
If you don’t own your own rope yet, we recommend RX Jumpropes.

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FREE COMMUNITY WORKOUT
This Saturday, September 20th, at 8:00 am
Join us for a Free Community Workout this Saturday. Bring family, friends and coworkers to try out 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 before.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month.
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12 September 2014

Friday
WOD

Complete 10 rounds of:

2:00 minutes to complete:
10 Kettlebell swings (M: 24 kgs, W: 16 kgs)
200 Meter run
Max rep Toes-to-bar

* Rest 1 minute between rounds

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Fall Special
Special Group Discount

2 people – $70 a month, plus 50% off Group Fundamentals
3 people – $65 a month, plus 50% off Group Fundamentals
(Monthly rate is usually $85 a month. Above rates apply per person.)

To qualify for these discounts, all parties must sign up at the same time. Discounted rates will be applied to first three months membership. Regular rates become effective at the beginning of the fourth month. Fundamentals must be completed as usual.
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11 September 2014

Thursday
WOD

Take 10 minutes to complete this snatch complex unbroken for max weight:
1 Power snatch
1 Overhead squat
1 Hang power snatch
1 Overhead squat

Then,

Complete as many rounds as possible in 6 minutes of:
Box jump overs (M: 30″, W: 24″)

*At the top of every minute, athletes must perform 3 power snatches @ 85% of today’s best complex. You may land on the box and jump over. Workout starts with 3 Power snatches. Score is total box jump overs.

Strength

Establish a 1 rep max bench press
Then,
Complete 20-15-10-5
Bench press at 70%
Stationary dip
Dead hang pull up
NEVER FORGET
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Fall Special
Special Group Discount

2 people – $70 a month, plus 50% off Group Fundamentals
3 people – $65 a month, plus 50% off Group Fundamentals
(Monthly rate is usually $85 a month. Above rates apply per person.)

To qualify for these discounts, all parties must sign up at the same time. Discounted rates will be applied to first three months membership. Regular rates become effective at the beginning of the fourth month. Fundamentals must be completed as usual.
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10 September 2014

Wednesday
WOD

Complete as many rounds as possible in 10 minutes of:
2-4-6-8-10-etc. Power clean (M: 115 lbs, W: 80 lbs)
2-4-6-8-10-etc. Pull-ups

CF LITE
Complete 5 rounds for time of:
500 Meter row
50 Squats
30 Back extensions

Posted on CF Main Site 4 August, 2014

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Fall Special
Special Group Discount

2 people – $70 a month, plus 50% off Group Fundamentals
3 people – $65 a month, plus 50% off Group Fundamentals
(Monthly rate is usually $85 a month. Above rates apply per person.)

To qualify for these discounts, all parties must sign up at the same time. Discounted rates will be applied to first three months membership. Regular rates become effective at the beginning of the fourth month. Fundamentals must be completed as usual.
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