06 March 2015

Friday
OPEN 15.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
Complete 2 rounds for time of:
10 Overhead squats (M: 95 lbs, W: 65 lbs)
10 Chest-to-bar pull-ups

From 3:00-6:00
Complete 2 rounds for time of:
12 Overhead squats (M: 95lbs, W: 65 lbs)
12 Chest-to-bar pull-ups

From 6:00-9:00
Complete 2 rounds of:
14 Overhead squats (M: 95lbs, W: 65 lbs)
14 Chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

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Free Community Workout
TOMORROW, March 7th, 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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05 March 2015

Thursday
WOD

Complete the following for time:
40 Dumbbell snatches on right and left (20 reps per side)
800 Meter run
20 Dumbbell snatches on right and left (20 reps per side)
400 Meter run

*Complete for time and weight

Strength
Bench press 3 x 5 @ 85%
(immediately after each set of 10, drop weight by 30% and go until failure)

Complete 3 supersets of:
Barbell curls 10-12 reps
Pull ups 10 reps (weighted if possible)
Heavy KB high pull for max reps

Complete 3 sets of strict dips for max reps

 

15.2

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CrossFit Games OPEN 15.2
Don’t forget to tune into games.crossfit.com tonight at 5pm! Watch Michele Letendre and Emily Bridgers throwdown during the live announcement of OPEN WOD 15.2.
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04 March 2015

Wednesday
WOD

Deadlift 5-5-5-5-5

*Pause for 2 seconds below the knees

Then,

In teams of 2, complete as many rounds as possible in 15 minutes of:
10 Power cleans (M: 135 lbs, W: 95 lbs)
15 Sit-ups

*Each athlete completes 1 full round before switching

CF LITE

Death by:
Box jump
Hand release push-ups

*Begin minute 1 by completing 1 rep of each movement. On minute 2, complete
2 reps of each movement. Add 1 rep each minute until failure to complete the
appropriate number of reps is reached.

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Free Community Workout
This Saturday, March 7th, at 8:00 am
Join us for a Free Community Workout this Saturday 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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03 March 2015

Tuesday
WOD
Complete 3 rounds for max reps of:
Strict dumbbell shoulder press
2 Minutes rest

Then,

Complete as many rounds as possible in 10 minutes of:
15 Kettlebell swings (M: 24 kgs, W: 16 kgs)
20 Goblet lunges (M: 24 kgs, W: 16 kgs)
200 Meter run

Strength
Back squats 3 x 5
18 Inch weighted box step ups 3 x 20 reps unbroken
Front rack lunges 4 x 12 reps (6 per leg, alternating legs.
Same weight for all work sets, heavy)
Standing calf raises (barbell on back) 3 x 15-20 reps
200 M Farmers carry (one DB in each hand, as heavy as possible)

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02 March 2015

Monday
WOD
Complete 10-9-8-7-6-5-4-3-2-1 for time of:
Thrusters (M: 115 lbs, W: 85 lbs)
Burpee pull-ups

CF LITE
Complete as many rounds as possible in 20 minutes of:
25 Calorie row
25 Handstand push-ups
25 Jumping squats

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Free Community Workout
This Saturday, March 7th, at 8:00 am
Join us for a Free Community Workout this Saturday 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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28 February 2015

Saturday
OPEN GYM

8:00 am – 11:00 am

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

CF PRE-SCHOOL
8:30am – 9:00am

CF KIDS
9:00am – 9:45am

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OPEN Redos/Make-ups
If any athletes were unable to complete Open WOD 15.1 or would like to redo for a better score, today is the day!
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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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