30 September 2014

Tuesday
WOD

Complete 3-6-9-12-15 for time of:

Thrusters (M: 105 lbs, W:75 lbs)
Chest-to-bar pull-ups

Strength Hour

4 sets of:
Bulgarian Split squat x 6 reps each leg
(add 5-10 pounds to the weight you used last week)

Rest 2-4 minutes
Kettlebell RDL’s (tempo 3x1s x 5reps each leg)
Rest 1-2 minutes
Front Squats x 5 reps
(if last weeks weight was easy add 5-10 lbs, if it was tough, stay at same weight)
Rest 2-4 minutes
A BIG thank you to Pete Lewis for hosting CrossFit Surf Day. We truly appreciate you putting together a fun filled day for everyone!

A BIG thank you to Pete Lewis for hosting CrossFit Surf Day. We truly appreciate you putting together a fun filled day for everyone!

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29 September 2014

Monday
WOD
Complete 20 unbroken back squats at 65% of 1 rep max

Then

Complete as many rounds as possible in 10 minutes of:
10 Sumo deadlift high pulls (M: 75 lbs, W 55 lbs)
8 Bar over burpees

CF LITE
Complete as many rounds as possible in 15 minutes of:
10 Alternating pistols
10 Toes-to-bar
10 Box jumps (M: 30″, W: 24″)

IMG_6895

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Free Community Workout
This Saturday, October 4th, 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 September 2014

Sunday
CFIV SURF DAY

Join Pete Lewis and the CFIV crew TODAY for a day of fun in the sun. Bring your families and friends to enjoy a great day at La Jolla Shores Beach. 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!

Don’t forget to bring:
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 look forward to seeing you all out at the beach today!

la-jolla-shores_______________

26 September 2014

Friday
WOD
Complete 10 rounds for time of:
25 Double unders
10 Chest-to-bar pull ups
8 Burpees
6 Ring dips

IMG_0742

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DON’T FORGET
All Kickboxing classes have been cancelled for today, September 26th. Sorry for any inconveniences this may cause.

-Leo Garcia
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CrossFit Imperial Valley Surf Day
THIS Sunday September 28th, 2014
La Jolla Shores Beach
Join Pete Lewis and the CFIV crew this Sunday for a day of fun in the sun. Pete will provide several surfboards and wetsuits available for everyone to 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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25 September 2014

Thursday
WOD
Complete as many rounds as possible in 20 minutes of:
300 Meter run
20 Sit-ups
10 Hang power snatch (M: 105 lbs, W: 75 lbs)

Strength

Complete 10-8-6-4-2 bench press
Increase weight each round

Then,

Complete 4 supersets of:
10 Dumbell floor bench press
10 Dumbell row off bench (Right)
10 Dumbell row off bench (Left)
Max rep dumbell shoulder press

Throwback to the  "old" CFIV box days. Coach Liz getting a WOD in!

Throwback to the
“old” CFIV box days. Coach Liz getting a WOD in!

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DON’T FORGET
All Kickboxing classes have been cancelled for tomorrow, September 26th. Sorry for any inconveniences!

-Leo Garcia
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24 September 2014

Wednesday
WOD
Complete the following for time:
50 Wall balls (M: 20 lbs, W: 14 lbs)
40 Hand release push ups
30 Box jumps (M: 30″, W: 24″)
20 Handstand push ups
10 Bar muscle ups

CF LITE

In teams of 2, complete 5 rounds each for time of:
20 Calorie row
15 Dumbbell push press (M: 45 lbs, W: 35 lbs)

*One person works on a round, while the other rests. Each round should be a sprint.

IMG_0471

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CrossFit Imperial Valley Surf Day
This Sunday September 28th, 2014
La Jolla Shores Beach
Join Pete Lewis and the CFIV crew this Sunday for a day of fun in the sun. Pete will provide several surfboards and wetsuits available for everyone to 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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23 September 2014

Tuesday
WOD
Complete every minute on the minute for 6 minutes of:
1 High hang squat clean
1 Low hang squat clean
1 Full squat clean

Then,

Accumulate 5 minutes total work at each isometric hold station:
Dead hang from pullup bar
Push up plank hold (arms locked out)
Wall sit (below 90 degrees)

*score will be total time to complete all 3 holds. You don’t move to the next hold until all 5 minutes have been completed.

Strength

Complete 4 sets:
Bulgarian Split squat x 6 reps each leg
(add 5-10 pounds to the weight you used last week)
Rest 2-4 minutes
Stiff leg snatch grip DL x 10 reps
(use same wt. as Bulgarians)
Rest 1 minute
Front Squats x 5 reps
(if last weeks weight was easy add 5-10 lbs, if it was tough, stay at same weight)
Rest 2-4 minutes
IMG_0593
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ALL Kickboxing classes will be canceled on Friday, September 26.
Sorry for any inconveniences this may cause.
-Leo

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22 September 2014

Monday
WOD
Spend 10 minutes finding a 1 rep max back squat

Then,

In teams of 3 complete 3 rounds for max reps of:
500 Meter row
Max box steps ups w/ DB in front rack (45/35)
Max kettlebell swings (M: 24 kg, W: 16 kgs)

*Rower sets the pace. The team’s total box steps and KBS is their score.

CF LITE
“Griff”
Complete the following for time:
800 Meter run
400 Meters backward run
800 Meter run
400 Meter backward run

IMG_0415_______________
CrossFit Imperial Valley Surf Day
This Sunday September 28th, 2014
La Jolla Shores Beach

Join Pete Lewis and the CFIV crew this Sunday for a day of fun in the sun. Pete will provide several surfboards and wetsuits available for everyone to 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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