Thursday
WOD

Every 3 minutes, complete the following:
9 Deadlifts (M: 115 lbs, W: 75 lbs)
6 Hang power cleans (M: 115 lbs, W: 75 lbs)
3 Shoulder-to-overhead (M: 115 lbs, W: 75 lbs)

* Must be Unbroken / Add 10 lbs total each set until failure*

Then,

Run 10 rounds of partner 200 meter relay sprints.

*Each partner runs 5 times, one resting while the other runs. Partners must tag their team mate before they can run.*


Strength
Complete 3 rounds for max reps of:
Close grip bench @ 65%

Then,

4 Supersets of:
10 Pendlay rows
15 weighted push ups
Max rep kettle bell high pull

IMG_0961

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CrossFit Imperial Valley Surf Day
Next  Saturday, September 27, 2014
La Jolla Shores Beach

Join Pete Lewis and the CFIV crew next Saturday for a day of fun in the sun. 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! 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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