16 April 2014

Wednesday
WOD

Complete the following for time:
400 Meter farmers walk (M: 95 lbs, W: 65 lbs – total wt.)
20 Shoulder press (M: 95 lbs, W: 65 lbs)
400 Meter farmers walk (M: 95 lbs, W: 65 lbs – total wt.)
30 Push press (M: 95 lbs, W: 65 lbs)
400 Meter farmers walk (M: 95 lbs, W: 65 lbs – total wt.)
40 Push jerks (M: 95 lbs, W: 65 lbs)

CF LITE

Complete as many rounds as possible in 15 minutes of:
8 Hang dumbbell power snatch per side (M: 45 lbs, W: 30 lbs)
100 Meter run
16 Wall balls (M: 20 lbs, W: 14 lbs)
100 Meter run

IMG_5894

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Free Community WOD
This Saturday, April 19th, at 8:00 AM
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends, and coworkers to try out a class for free. 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 before. All athletic abilities Welcome!

Receive 50% OFF Group Fundamentals if you sign up at a Free Community WOD offered every 1st and 3rd Saturday of the month.
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15 April 2014

Tuesday
WOD

Back Squat 3-3-3-3-3
Find your heaviest set of 3 front squats.
Run 400 meters between every set.

IMG_8919

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SoCal Regionals
Tickets are now on sale for all the upcoming Regional events.  We highly recommend that you go to the one in Del Mar, May 23-25th.  Its the next best thing to the Games and its so close you can’t afford to miss it!  Click link below to buy your tickets. Let’s make it a CFIV outing!
SoCal Regional Tickets
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14 April 2014

Monday
WOD
In front of a clock set for 12 minutes, complete the following for total reps:
1 Minute of box jumps (M: 30″, W: 24″)
1 Minute of sumo deadlift high-pulls (M: 115 lbs, W: 80 lbs)
2 Minutes of box jumps (M: 30″, W: 24″)
2 Minutes of sumo deadlift high-pulls (M: 115 lbs, W: 80 lbs)
3 Minutes of box jumps(M: 30″, W: 24″)
3 Minutes of sumo deadlift high-pulls (M: 115 lbs, W: 80 lbs)

Posted on CF Main Site: April 11th, 2013

CF LITE
“Taylor”
Complete 4 rounds for time of:
400 Meter run
5 Burpee muscle-ups

If you’ve got a 20-lb. vest or body armor, wear it.

Posted on CF Main Site: April 6th, 2014

IMG_9085

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Free Community WOD
This Saturday, April 19th, at 8:00 AM
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends, and coworkers to try out a class for free. 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 before. All athletic abilities Welcome!

Receive 50% OFF Group Fundamentals if you sign up at a Free Community WOD offered every 1st and 3rd Saturday of the month.
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12 April 2014

Saturday
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

CF Kids

CF Kids

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Running Specialty Clinic
TODAY at 10:00 AM
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CrossFit Regionals & Games
Save These Dates
Southern California Regionals (Del Mar, CA): May 23-25, 2014.
CrossFit Games (Carson, CA): July 25-27, 2014.
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11 April 2014

Friday
WOD

“RJ”

Complete 5 rounds for time of:
800 Meter run
5 Rope climb (15 feet)
50 Push-ups

IMG_8344

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SoCal Regionals!
Tickets are now on sale for all the upcoming Regional events.  We highly recommend that you go to the one in Del Mar May 23-25th.  Its the next best thing to the Games and its so close you can’t afford to miss it!  Click link below to buy your tickets. Let’s make it a CFIV outing!
SoCal Regional Tickets
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Running Specialty Clinic
This Saturday, April 12th, at 10:00 AM
Take advantage of our next Specialty Clinic on running. This is a free addition to the schedule. If you are new to CrossFit and need to spend time on certain skills such as Double Unders, kipping pull-ups, Pose running or some of the power and Olympic lifts, these clinics will be perfect for you. Please come in and warm up on your own.
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10 April 2014

Thursday
WOD

Deadlift 3-3-3-3-3

Then,

Complete as many rounds as possible in 8 minutes of:
7 Chest-to-bar pullups
7 Wall balls (M: 20 lbs, W: 14 lbs)
7 Burpees

Chris Gaussiran - CrossFit Central

Chris Gaussiran – CrossFit Central

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“All these people complain about getting older, each and every year, but every year that I do CrossFit, I honestly feel like I get younger—I feel younger, look younger, and I have never been this fit or strong in my life,” Gaussiran said.

Check out this great article on the positive effects that CrossFit has had for “non-athlete” Chis Gaussiran. Click link below for full article about her journey.
games.crossfit.com
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09 April 2014

Wednesday
WOD

In teams of three complete the following:
9 x 200 Meter run
120 Push press (M: 95 lbs, W: 65 lbs)
90 Power Snatch (M: 95 lbs, W: 65 lbs)
40 Thrusters (M: 95 lbs, W: 65 lbs)
9 x 200 Meter run

CF LITE

Complete as many rounds as possible in 20 minutes of:
10 Strict knees-to-elbows
20 One-legged squats, alternating
30-foot handstand walk

Posted on CF Main Site: April 1st, 2014

Support Kevin Ogar
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CrossFitting While Pregnant
Nicole Christensen, a competitive CrossFit athlete and owner of CrossFit Roots in Boulder, CO, is interviewed about training while she was pregnant.  These days it seems like there is growing controversy surrounding the subject.  What are your thoughts?
Fit for Two: Pregnant and CrossFitting
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RX Jump Ropes
If you have been doing CrossFit for a few months, we strongly recommend you invest in a custom jump rope for yourself. This will help improve your consistency and efficiency with your single or double unders. Check out the RX website for help with sizing your rope or ask one of the CFIV trainers. Click link below for RX Jump Ropes site:
RX Jump Ropes
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08 April 2014

Tuesday
WOD

“Arnie”
Complete the following for time:
21 Turkish get-ups, right arm (M: 32 kgs, W: 24 kgs)
50 Kettlebell swings (M: 32 kgs, W: 24 kgs)
21 overhead squats, left arm (M: 32 kgs, W: 24 kgs)
50 Kettlebell swings (M:32 kgs, W: 24 kgs)
21 overhead squats, right arm (M: 32 kgs, W: 24 kgs)
50 Kettlebell swings (M: 32 kgs, W: 24 kgs)
21 Turkish get-ups, left arm (M: 32 kgs, W: 24kgs)

Posted on CF Main Site: March 17th, 2014

Screen Shot 2014-04-06 at 12.06.59 PMBrian Chontosh

Medal of Honor
Within the larger CrossFit community, we have a CrossFitter who is being considered for the Medal of Honor, our country’s highest award of honor. Please read Brian Chontosh’s story here and consider signing the petition for him to be awared the Medal of Honor.  He served our country for 20 years, fighting on the front lines many times (for which he has been awarded the Navy Cross, our Nation’s second highest award) and he is a devoted CrossFitter.
Click here to sign the petition.  It will only take a minute.
- Another article on Brian Chontosh
- Nicole Carroll and Brian Chontosh demo the 2013 Games Row WOD
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Running Specialty Clinic
This Saturday, April 12th, at 10:00 AM
Take advantage of our next Specialty Clinic on running. This is a free addition to the schedule. If you are new to CrossFit and need to spend time on certain skills such as Double Unders, kipping pull-ups, Pose running or some of the power and Olympic lifts, these clinics will be perfect for you. Please come in and warm up on your own.
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07 April 2014

Monday
WOD
Complete the following for time:
10 Front squats (M: 175 lbs, W: 125 lbs)
10 Double under
9 Front squats (M: 175 lbs, W: 125 lbs)
20 Double Unders
8 Front squats (M: 175 lbs, W: 125 lbs)
30 Double Unders
7 Front squats (M: 175 lbs, W: 125 lbs)
40 Double Unders
6 Front squats (M: 175 lbs, W: 125 lbs)
50 Double Unders
5 Front squats (M: 175 lbs, W: 125 lbs)
60 Double Unders
4 Front squats (M: 175 lbs, W: 125 lbs)
70 Double Unders
3 Front squats (M: 175 lbs, W: 125 lbs)
80 Double Unders
2 Front squats (M: 175 lbs, W: 125 lbs)
90 Double Unders
1 Front squat (M: 175 lbs, W: 125 lbs)
100 Double Unders

CF LITE
Complete 5 rounds for time of:
5 x 15 Meter shuttle sprints
15 burpees

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2014 CF Games OPEN
“In-House” Competition Results

Level 3 Men
1st place: Bryce Brown
2nd place: Francisco Castellanos
3rd place: Freddy Panduro

Level 3 Women
1st place: 
PJ Enders
2nd place: Cortney Coyne
3rd place: Kady Jones

Level 2 Men
1st place: 
Frank Duffy
2nd place: Doug Struckmeyer
3rd place: Moises Arreola

Level 2 Women
1st place: Denice Rios
2nd place: Patsy Enders
3rd place: Brianna Burgun

Level 1 Men
1st place: Dawson Pfister
2nd place: Rey Martinez
3rd place: Matt Littrell

Level 1 Women
1st place: Carrie Waters
2nd place: Jaan Wilson
3rd place: Melissa Manriquez

Technique Women
1st place: Lacey Jones

Technique Men
1st place: Roger Johnson

Teens
1st place: Melaky Martinez

Masters Men/Women
Mitch Driskill
Laura Dubbe
Richard Dubbe

Great job to all the athletes who participated consecutively during the 5 weeks of the CrossFit Games Open. Way to put your fitness to the test!
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