22 April 2015

Wednesday
WOD

Complete the following for time:
Deadlifts 10-9-8-7-6-5-4-3-2-1 (M: 225 lbs, W: 155 lbs)

*At the end of each round of deadlifts, complete 20 double unders

CF LITE

Complete as many rounds as possible in 15 minutes of:
200 meter run
15 Wall balls (M: 20 lbs, W: 14 lbs)

REGIONALS

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2015 CrossFit Regionals
Del Mar Fairgrounds
May 22 – 24, 2015
Interested but haven’t purchased tickets to the CrossFit California Regionals? Don’t worry, tickets are still available for purchase online at games.crossfit.com. Weekend passes and day passes are still available. This is a great opportunity to watch the next big event of the CrossFit Games series. You won’t want to miss it! Click the blue link below for quick, direct link to the website:

CrossFit California Regionals
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21 April 2015

Tuesday
WOD
Complete as many rounds as possible in 30 minutes of:
800 Meter run
25 Dumbbell thrusters (M: 35 lbs, W: 25 lbs)
400 Meter farmers carry with dumbbells (M: 35 lbs, W: 25 lbs)

Strength

A)  20 Rep Back Squat (5-10 lbs heavier)

3x:
B) 10 Bulgarian Split Squats (R)
10 Good mornings
10 Bulgarian Split Squats (L)
*2 Min Rest*

3x:
C) 12 RDL’s
*1 Min Rest*

2 – 3x:
D) 10 Windshield Wipers
12 Weighted Sit ups
14 Cross over crunches
16 Flutter kicks

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20 April 2015

Monday
WOD
Overhead Squat 3-3-3-3-3

Rest.  Then,

Complete as many rounds as possible in 9 minutes of:
3 Hang power snatches (M: 135 lbs, W: 95 lbs)
6 Overhead squats (M: 135 lbs, W: 95 lbs)
9 Burpees over-the-barbell
12 Pull-Ups

CF LITE
Complete the following for time:
25 Ring dips
25 Box jumps (M: 30″, W: 24″)
50 Calorie row
25 Box jumps
25 Ring dips

IMG_8702

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18 April 2015

Saturday
FREE COMMUNITY WOD

8:00 am

This is a great opportunity to try CrossFit with no commitments! 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 KIDS
9:00 am – 9:45 am

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17 April 2015

Friday
WOD

Complete 10 rounds for time of:
5 Front squats (M: 205 lbs, W: 145 lbs)
5 Parallette handstand push-ups

Posted on CF Main Site on 9 March, 2015

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Free Community Workout
TOMORROW, April 18th, 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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DON’T FORGET
If you haven’t already, purchase a tri-tip plate $15 or a raffle ticket $5 from the front desk, for the Samaniego Family Fundraiser TONIGHT. Dinner plates available for pick-up between 5pm -10pm or stay and enjoy good company and music.

Cheval Farms
346 Larson Rd, Imperial CA
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16 April 2015

Thursday
WOD

Complete the following for time:
5-4-3-2-1 Rope climbs
500-400-300-200-100 Run

Strength
Bench Press
5-5-5-3-3 AMRAP

Strict Press
5-5-5-3-3 AMRAP

Complete 3 supersets of:
5 Man makers
Max rep KB high pull

Complete 3 supersets of:
12 Barbell curls
10 Narrow, standard, wide grip incline push up

IMG_8425

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Samaniego Family Fundraiser
Help support one of our athletes, Israel Samaniego, and his family, in the successful delivery of his baby. Baby Eli has been diagnosed with fetal lower urinary tract obstruction, a rare condition that is caused by a blockage of the baby’s ability to urinate inside the womb.

We will be selling tri-tip plates for $15 and raffle tickets for $5 to help pay for expenses. The tri-tip plates can be picked up on April 17th, 2015 from 5pm – 10pm at Cheval Farms, 346 Larson RD, Imperial, CA, 92251. All other donations will be greatly appreciated.
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15 April 2015

Wednesday
WOD

Thruster + push press + push jerk + split jerk 1-1-1-1-1-1-1

*A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

Then,

Complete as many rounds as possible in 8 minutes of:
12 Burpees
35 Double unders

CF LITE

Every 4 minutes, for 32 minutes (8 sets) complete:
250 Meter row
15 Kettlebell swings (M: 24 kgs, W: 16 kgs)
10 Dumbbell push press (M: 35 lbs, W: 25 lbs)

Posted on CF Invictus on 10 April, 2015

IMG_8639

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Free Community Workout
This Saturday, April 18th, 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 April 2015

Tuesday
WOD
In teams of two, complete as many rounds and reps as possible in 25 minutes of:
400 Meter run
5 Pull-ups
10 Push-ups
15 Air squats

*Only one person may be running at a time. While one partner runs, the partner inside the gym should be working through as many rounds as possible of “Cindy” (5 pull-ups, 10 push-ups and 15 air squats). Partners then switch roles once the running partner has returned.

Strength
20 Rep back squat (5-10 lbs heavier)

Complete 4 supersets of:
12 Front rack lunges (heavy)
20 Calf raises with same bar racked on the back
2-3 minute rest

Complete 4 supersets of:
15 Toes to bar
15 V-ups from bench
15 weighted sit ups
15 Slow GHD sit ups (only to parallel)

IMG_8439

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Samaniego Family Fundraiser 

Help support one of our athletes, Israel Samaniego, and his family, in the successful delivery of his baby. Baby Eli has been diagnosed with fetal lower urinary tract obstruction, a rare condition that is caused by a blockage of the baby’s ability to urinate inside the womb.

We will be selling tri-tip plates for $15 and raffle tickets for $5 to help pay for expenses. The tri-tip plates can be picked up on April 17th, 2015 from 5pm – 10pm at Cheval Farms, 346 Larson RD, Imperial, CA, 92251. All other donations will be greatly appreciated.

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13 April 2015

Monday
WOD
With a running clock, every minute perform 1 lift and add 10 lb.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.

Then,

Complete 16 Tabata mash-up rounds of:
Box jumps
Ring dips

CF LITE
In teams of three, perform three rounds each for time of:
Row 800 Meters
Run 400 Meters
20 Toes to Bar

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