23 July 2014

Wednesday
WOD

Complete 21-15-9 for time of:
Back squats (M: 205 lbs, W: 135 lbs)
Strict Pull-ups

CF LITE

In teams of 2 complete the following for time:
300 Jumping squats
250 Double unders
200 Push-ups
150 Feet of partner
wheelbarrow walk
100 Calorie row

One team member works at a time and must complete at least one rep of each exercise or 1 calorie on the rower.


Check out this great video of a look into the emotional side of CrossFit during all 17 regional competitions across the globe.
_______________
Who’s ready for the 2014 Reebok CF Games?
Events for the Games started Tuesday, July 22nd. Check games.crossfit.com for workouts athletes are performing throughout the week. If you are not going to the Games this weekend, make sure and tune into ESPN, ESPN2 or live streaming on ESPN3 for footage of the Games.
_______________

22 July 2014

Tuesday
WOD

Complete 5 rounds, 1 round every 2 minutes of:
4 Heavy deadlifts (athlete selects weight)
Max unbroken strict dips

then

Complete 4 runs for time of:
400 Meter run MAX EFFORT*

*Rest 2 minutes between each effort

Strength Hour
4 Super sets of:
10 Back racked reverse lunges
10 Seated good mornings

Core work:
Windmills

*Every movement will be gone over before doing.

IMG_4073

_______________
Limited CrossFit Games Schedule
THIS Friday, July 25th
All morning classes will run as scheduled
3:00 pm CANCELLED
4:00 pm CANCELLED
5:00 PM and 6:00 PM will still run as scheduled
7:00 PM CANCELLED

THIS Saturday, July 26th
GYM CLOSED
_______________

KIDS ROOM PRICE UPDATE
Kids Room will now be a charge of $2.00 per visit per child or $20.00 for 10 days (No expiration).  All fees can be charged to your credit card on file. For times when there is not a Supervisor in the Kids Room, there will be no charge to use the room. Parents are required to sign their kids up online on our website for the Kids Room prior to each class.  If a parent brings a child to a class and they are not signed up previously, priority will go to those who are signed up.
_______________

21 July 2014

Monday
WOD
Complete as many rounds as possible in 12 minutes of:
10 Sumo deadlift high pull (M: 75 lbs, W: 55 lbs)
8 Handstand push-ups

CF LITE
Complete as many rounds as possible in 12 minutes of
10 Alturnating pistols
10 Toes-to-bar
40 Double unders

IMG_3892

_______________

20 July 2014

Sunday
REST DAY

GAMES1

_______________
The 2014 Reebok CrossFit Games Are Almost Here!!
5 days left till some of the fittest athletes in the world meet in Carson, CA to compete for the title of “Fittest Man or Woman on Earth”. This is such a great event, you can’t afford to miss it. We hope you all purchased tickets to this event, July 25th – 27th, at the Home Depot Center.

If you did not purchase tickets, you can watch live streaming of the Games on ESPN.com. You don’t want to miss out on an event like this!

Limited CrossFit Games Schedule
Friday, July 25th
All morning classes will run as scheduled
3:00 pm CANCELLED
4:00 pm CANCELLED
5:00 PM and 6:00 PM will still run as scheduled
7:00 PM CANCELLED

Saturday, July 26th
GYM CLOSED
_______________

 

19 July 2014

Saturday
FREE COMMUNITY WOD

8:00 AM
Join us for a Free Community Workout this morning. Please arrive 10-15 minutes early to fill out a waiver. All athletic abilities Welcome!

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 Members Only)

IMG_4041

_______________

18 July 2014

Friday
WOD

“MINI MGHEE”

Complete as many rounds as possible in 15 minute of:
5 Deadlifts (M: 275 lbs, W:185 lbs)
13 Push-ups
9 Box Jumps (M: 30″, W: 24″)

IMG_3915

_______________
Free Community WOD
TOMORROW, July 19th, at 8:00 AM
Join us for a Free Community Workout tomorrow morning at 8am. This is a great opportunity to try CrossFit with no commitments. Please arrive 10-15 minutes early to fill out a waiver. All athletic abilities Welcome!

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).
_______________

17 July 2014

Thursday
WOD

Muscle clean 1-1-1-1-1 reps
Power clean 3-3-3-3-3 reps
Squat Clean 5-5-5-5-5 reps

Then,

Complete 21-15-9 for time of:
Knees-to-elbows
Burpees

IMG_3868

_______________
A Sweet Problem
Check out this article posted on Crossfit.com about the effects high-fructose corn syrup has on the body.

“In the 40 years since the introduction of high-fructose corn syrup as a cost-effective sweetener in the American diet, rates of obesity in the U.S. have skyrocketed, according to the Centers for Disease Control and Prevention.”
_______________

16 July 2014

Wednesday
WOD

Complete 10-9-8-7-6-5-4-3-2-1 reps for time of:
Pullups
Push Jerks (M: 95 lbs, W: 65 lbs)

CF LITE

Complete the following for time:
3-minute handstand hold
100 Squats
50-meter handstand walk
100 Squats
30 Handstand push-ups

Perform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 minutes before moving on to the squats.

Posted in CF Main Site 12 July, 2014


_______________
Free Community WOD
This Saturday, July 19th, at 8:00 AM
Join us for a Free Community Workout this Saturday at 8am. This is a great opportunity to try CrossFit with no commitments. Please arrive 10-15 minutes early to fill out a waiver. All athletic abilities Welcome!

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).
_______________

15 July 2014

Tuesday
WOD

Games 2014 WOD 1
1-rep-max overhead squat (Athletes will each have 3 attempts).

Then,

Complete the following for time:
50 Pull-ups
50 Push-ups
50 GHD sit-ups
50 Back extensions
50 Wall-balls (M: 20 lbs, W: 14 lbs)
50 Box jumps (M: 24″, W: 30″)

6pm Strength Hour
4 Super sets of:
Bulgarian split squats (10 on each leg)
10 Weighted Good mornings

Then,

3 rounds of:
Max weighted jumping squats

Rest 90 seconds between each set

IMG_3554

_______________
Who’s ready for the 2014 Reebok CrossFit Games?
10 days left till some of the fittest athletes in the world meet in Carson, CA to compete for the title of “Fittest Man or Woman on Earth”. This is such a great event, you can’t afford to miss it. We hope you all purchased tickets to this event, July 25th – 27th, at the Home Depot Center.

If you did not purchase tickets, you can watch live streaming of the Games on ESPN.com. You don’t want to miss out on an event like this!

Limited CrossFit Games Schedule
Friday, July 25th
All morning classes will run as scheduled
3:00 pm CANCELLED
4:00 pm CANCELLED
5:00 PM and 6:00 PM will still run as scheduled
7:00 PM CANCELLED

Saturday, July 26th
GYM CLOSED
_______________

14 July 2014

Monday
WOD
“Wyk”
Complete 5 rounds for time of:
5 Front squats (M: 225 lbs, W: 155 lbs)
5 Rope climbs (15′)
400 Meter run (M: with a 45-lb. plate, W: 25-lb plate)

Posted in CF Main Site on 28 June, 2014

CF LITE
Complete as many rounds as possible in 15 minutes of:
5 Dumbbell squat snatches, left arm (M: 45 lbs, W: 35 lbs)
5 Dumbbell squat snatches, right arm (M: 45 lbs, W: 35 lbs)
50 Double-unders

Posted on CF Main Site, 11 July, 2014

IMG_3442_______________
ATTENTION KICKBOXING ATHLETES
All Kickboxing classes for today have been CANCELED. Sorry for any inconveniences this may have caused.

-Leo Garcia.
_______________
Free Community WOD
This Saturday, July 19th, at 8:00 AM
Join us for a Free Community Workout this Saturday at 8am. This is a great opportunity to try CrossFit with no commitments. Please arrive 10-15 minutes early to fill out a waiver. All athletic abilities Welcome!

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).
_______________