22 May 2015

Friday
WOD

Complete 21-15-9 for time of:
Push press (M: 95 lbs, W: 65 lbs)
Burpees over barbell

Top 5 ladies from the South Region advancing to the CF Games. 1st: Camille Leblanc-Basinet, 2nd: Margaux Alvarez, 3rd: Amanda Goodman, 4th: Jenn Jones, 5th: Maddy Myers.

Top 5 ladies from the South Region advancing to the CF Games. 1st: Camille Leblanc-Basinet, 2nd: Margaux Alvarez, 3rd: Amanda Goodman, 4th: Jenn Jones, 5th: Maddy Myers.

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ATTENTION
CFIV will be CLOSED on Saturday, May 23rd, due to Regionals. Sorry for any inconveniences this may cause.
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ATTENTION KICKBOXERS
All Kickboxing classes will be cancelled for this week and next Monday. Classes will resume on Wednesday May 27th.
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21 May 2015

Thursday
WOD

In teams of two, complete as many rounds as possible in 20 minutes of:
9 Deadlifts (M: 225 lbs, W: 155 lbs)
21 Wallballs (M: 20 lbs, W: 14 lbs)
50 Double unders

*Complete 1 full round before switching partners.

Strength
10-8-6-4-2
Close grip bench press

3 x AMRAP
Strict shoulder press + 3 push press once you fail on press
Rest as needed

Complete 3 supersets of:
12 Barbell curls
10 Dips
8 Strict pull ups
2-3 Minute rest

Top 5 men from the Atlantic Region advancing to the CF Games. 1st: Noah Ohlsen, 2nd: Aaron Hanna, 3rd: Elijah Muhammed, 4th: Ben Smith, 5th: Nathan Bramblett.

Top 5 men from the Atlantic Region advancing to the CF Games. 1st: Noah Ohlsen, 2nd: Aaron Hanna, 3rd: Elijah Muhammed, 4th: Ben Smith, 5th: Nathan Bramblett.

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20 May 2015

Wednesday
WOD

2015 Regional Event 4
Complete the following for time:
250 Foot handstand walk

Time cap: 3 minutes

Rest 2 minutes, then, complete the below

2015 Regional Event 5
Find 1 Rep max snatch

Time cap: 6 minutes

CF LITE

As many rounds as possible in 20 minutes of:
21 Kettlebell swings (M: 24 kgs, W: 16 kgs)
15 Burpees
9 Ring dips

*Every 4 min you must stop and Run 200m
(you will running at the 4,8,12,and 16 min marks)

Here are the top 5 ladies from the Atlantic Region advancing to the 2015 CF Games. 1st: Emily Bridgers, 2nd:  Sam Briggs, 3rd: Hannah Richards, 4th: Anna Tunnicliffe, 5th: Cassidy Lance

Here are the top 5 ladies from the Atlantic Region advancing to the 2015 CF Games. 1st: Emily Bridgers, 2nd: Sam Briggs, 3rd: Hannah Richards, 4th: Anna Tunnicliffe, 5th: Cassidy Lance

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2015 CrossFit California Regionals
This weekend, May 22 – 24, 2015
Del Mar Fairgrounds, Del Mar CA

Regionals are approaching quickly. Only 2 days away! Don’t forget to purchase tickets. Weekend passes or single day passes are still available. This is a great event and so close to home you won’t want to miss it!

Purchase Tickets Here
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19 May 2015

Tuesday
WOD
2015 Regional Event 3

Complete the following for time:
1 Mile run
50 Overhead squats (M: 135 lbs, W: 95 lbs)
100 GHD sit-ups
150 Double unders
50 Sumo deadlift high pulls
(M: 135 lbs, W: 95 lbs)
100 Box jump overs (24/18 in.)

Time cap: 26 minutes

STRENGTH

A) 1x: Max rep Back squat @ 70%

B) Complete 3 Supersets of:
10 Bulgarian split squats
10 Good mornings
*Rest 2 minutes

C) Complete 3 Supersets of:
10 Windshield wipers
15 Weighted sit ups
15 Crunches
15 Flutter kicks

IMG_9095

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ATTENTION
CFIV will be CLOSED on Saturday, May 23rd, due to Regionals. Sorry for any inconveniences this may cause.
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ATTENTION KICKBOXERS
All Kickboxing classes will be cancelled for this week and next Monday. Classes will resume on Wednesday May 27th.
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18 May 2015

Monday
WOD
2015 Regional Event 7
Complete the following for time:
15 Muscle-ups
5 Rep clean ladder (M: 205-225-245-255-265 lbs, W: 135-145-155-165-175 lbs)

Time cap: 6 minutes

CF LITE
Complete 4 rounds for max reps of:
1:00 Max dumbbell thrusters (M: 45 lbs, W: 35 lbs)
1:00 Max toes-to-bar
1:00 Max calories on the rower
1:00 Rest

IMG_9161

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SUMMER SPECIAL
Buy 2 months get 1 free!

*Must complete Fundamentals.
** No other discounts apply to Fundamentals or first 2 months
(Students, LEO, Military, etc. )
Discounts can be used after first 3 months.

Offer Expires: May 31, 2015
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16 May 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 KDIS
9:00 am – 9:45 am

IMG_9271

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15 May 2015

Friday
WOD

Complete 4 rounds for time of:
400 Meter run
50 squats

IMG_8770

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Free Community Workout
TOMORROW, May 16th, 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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14 May 2015

Thursday
WOD

2015 Regional Event 6

Complete 5 rounds for time of:
25 Calorie row
16 Chest-to-bar pull-ups
9 Strict deficit handstand pushups

Time cap: 16 minutes

Strength
Bench Press
AMRAP at 75%
AMRAP at 70%
AMRAP at 65%

Complete 3 supersets of:
10 DB lat raises
10 DB front raises
5 Robot presses (3 steps)

2 Minute rest

Complete 3 supersets of:
12 barbell curls
20 KB high pulls

2 Minute rest

25-50 Weighted ab mat sit-ups

IMG_9301

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SUMMER SPECIAL
Buy 2 months get 1 free!

*Must complete Fundamentals.
** No other discounts apply to Fundamentals or first 2 months
(Students, LEO, Military, etc. )
Discounts can be used after first 3 months.

Offer Expires: May 31, 2015
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ATTENTION
CFIV will be CLOSED on Saturday, May 23rd, due to Regionals. Sorry for any inconveniences this may cause.
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13 May 2015

Wednesday
WOD

Every minute on the minute for 8 minutes:
5 Deadlifts + 5 burpees

Rest, then,

Complete 6 rounds for time of:
200 Meter run
20 Toes-to-bar

CF LITE

Complete 5 rounds for time of:
15 Kettlebell swings (M: 32 kgs, W: 24 kgs)
15 Medball cleans (M: 20 lbs, W: 14 lbs)
400 Meter run

IMG_8731

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Free Community Workout
This Saturday, May 16th, 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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