CrossFit West Regional

Have you purchased your tickets for the CrossFit West Regional yet? Regionals is a great event to attend. There is an awesome vendor village to purchase all popular CrossFit items and great food/drinks. AND…did we mention you get to watch the fittest athletes in the West Region throwdown for their chance to compete at the CrossFit Games in Maddison!! This event is SO close to home you won’t want to miss it!

May 25-27, 2018
Del Mar Fairgrounds
Purchase event tickets at: games.crossfit.com 

WE WILL BE CANCELING OPEN GYM & FREE COMMUNITY WORKOUT ON SATURDAY, MAY 26TH.

Memorial Day Murph

MONDAY, MAY 28TH, 2018

Join us and thousands of others across the globe complete The Murph Challenge on May 28, 2018. Visit www.themurphchallenge.com to register and purchase a t-shirt or tank or t-shirt/tank/hat package. CrossFit Imperial Valley will have three classes on Monday.

We will have heats at:
6:00am
7:00am
8:00am
All other classes are canceled that day.


POOL PARTY TO FOLLOW

We will have a Memorial Day Pool Party following Murph. Join us at The Burgun Residence for some fun in the sun! Bring the whole family to join in on the fun. Please RSVP and sign up for the potluck at the front desk. Bring your favorite appetizer, side dish, dessert and/or beverage to share. We will provide the meat!

SugarWOD

CFIV Members, we are rolling out an exciting new tool to help our athletes track their workouts! Download SugarWOD to log results, prepare for the WOD, and encourage your fellow athletes. Both Android and iOS apps are available. Find them and download at https://www.sugarwod.com/get-started.

Here are a few things the App does:

  • Easily logs workouts.
  • Helps you prepare for class by knowing your past scores, max weights, percentages, etc.
  • Be supportive of your fellow athletes even after you leave the gym. Leave fist bumps and comments on your friend’s posts.
  • 1000’s of CrossFit workouts to try when you are traveling or not at the gym.
  • Ability to log outside workout activities.
  • Movement videos.
  • Facebook integration.
  • Mobile WOD notifications.

When logging your scores, keep the following in mind:

  • Completing Level 3 exactly as prescribed is the only time you should select “RX” when logging your score. If you complete L2 as prescribed on the board, it is considered scaled and you need to select “scaled” when you log your score in SugarWOD.
  • Use the “Notes” section to record exactly how you completed to workout. If anything was different than how LS is written, write out all modified parts (even if it was exactly how a lower level was written).
  • Also use the “Notes” section to record how the workout felt, what you might do differently next time or any Pos you had.

The workouts will be posted to SugarWOD every night at 7pm.

How to Start using the App:

  1. On your phone, go to your App Store and download “SugarWOD CrossFit OfficialApp”.
  2. Open the App and select CrossFit Imperial Valley as your gym.
  3. Log your workouts each day and visit the Scoreboard to give Fist Bumps to your friends and peers!

Sunday, April 01

REST DAY

Happy Easter to all our CFIV family!

Saturday, March 31

FREE COMMUNITY WOD

9:00 am

Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already. Bring family, friends and/or co-workers to try CrossFit with no commitments. This is a great opportunity!

Receive 50% OFF Group Fundamentals if you sign up today! (Regular Price $100)

OPEN GYM

8:00 am – 11:00 am

Please arrive by 10:30 am
(Open to Current Athletes Only)

Friday, March 30

WOD
“Racer”
Every 2:00 for 20:00, complete:
•100m Run
•Max-rep Dumbbell Power Clean and Jerks (M:55lbs, W:35lbs)

*There is no rest between rounds.
*Score is total number of clean and jerk reps completed.

Cash Out
3x10 sets of Strict C2B Pull-ups
Rest 1:30 between sets.

Free Community Workout
Saturday, March 31st 2018 

Join us this Saturday for a Free Community Workout at 9am. This is a great opportunity to experience our unique coaching style and fun community atmosphere. Bring family, friends and coworkers to try it out as well! Please arrive 15 minutes early to sign a waiver.

Receive 50% OFF Group Fundamentals if you sign up that day! (Regular price $100)

Current CFIV members can utilize this class for an extra workout each week!

Thursday, March 29

WOD
“Annie Swings”
Complete 50-40-30-20-10 of:
Kettlebell swings (M:24kg, W:16kg)
AbMat Sit-ups
*Anchored

Cash Out
Complete 5 sets of:
Double Rope Climbs

STRENGTH
A. Bench Press
9-7-5-3-1

B. EMOTM for 10:00
ODD: 10 Deadlifts
EVEN: 10 Push Ups

CrossFit Imperial Valley Presents:
Team Up 2018 

The Team Up is a TWO person, same gender, Throwdown.
Saturday, April 21, 2018 
Grab your workout buddy and sign up to throw down in the Team Up. Last year we had an outstanding turnout at our Eli’s Heroes Throwdown and this year we are looking to make it bigger and better!

If you are interested in more information check out the Special Events tab on our website! If you are interested in being a part of our committee please sign up as a volunteer at the front desk

Wednesday, March 28

WOD
Push Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Cash Out
Tabata L-Sit
• 8 continuous rounds of :20 ON / :10 OFF

CF LITE
Complete the following for time:
Row 1,500 meters
100 Wallball shots (M:20lb., W:14lb.)
50 Pull-ups

Goal: Sub 16:00
Time Cap: 19:00

Free Community Workout
Saturday, March 31st 2018 

Join us this Saturday for a Free Community Workout at 9am. This is a great opportunity to experience our unique coaching style and fun community atmosphere. Bring family, friends and coworkers to try it out as well! Please arrive 15 minutes early to sign a waiver.

Receive 50% OFF Group Fundamentals if you sign up that day! (Regular price $100)

Current CFIV members can utilize this class for an extra workout each week!

Tuesday, March 27

WOD
EMOTM for 15 minutes:
2 Muscle snatches +
1 Squat snatch

*Choose your weight based on good technique on your Muscle Snatch

Cash Out
3x15 sets of:
Handstand push-ups
Rest 1:30 between sets.

STRENGTH
A. Strict Press
5-5-5-5-5+

B. Front Squats
5-5-5-5-5+

C. 5 x 100m Sprints

CrossFit Imperial Valley Presents:
Team Up 2018 

The Team Up is a TWO person, same gender, Throwdown.
Saturday, April 21, 2018 
Grab your workout buddy and sign up to throw down in the Team Up. Last year we had an outstanding turnout at our Eli’s Heroes Throwdown and this year we are looking to make it bigger and better!

If you are interested in more information check out the Special Events tab on our website! If you are interested in being a part of our committee please sign up as a volunteer at the front desk.

Monday, March 26

WOD
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

CF LITE
Complete every 3:00 for 21:00
45 Double Unders
15 Kettlebell Deadlift (M: 32kg, W:24kg)
5 Box Jumps (M: 30″, W:24″)

Each round has to be completed in less than 3:00.
If work is not completed in the required time you must stop and start the next round.

Free Community Workout
Saturday, March 31st 2018 

Join us this Saturday for a Free Community Workout at 9am. This is a great opportunity to experience our unique coaching style and fun community atmosphere. Bring family, friends and coworkers to try it out as well! Please arrive 15 minutes early to sign a waiver.

Receive 50% OFF Group Fundamentals if you sign up that day! (Regular price $100)

Current CFIV members can utilize this class for an extra workout each week!

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