Monday
WOD
“Donny”
Complete 21-15-9-9-15-21 for time of:
Deadlift (M: 225 lbs, W: 155 lbs)
Burpee

CrossFit Main Site

CF LITE
In teams of 2, complete the following for time:
800 Meter Kettlebell run (M: 24 kg, W: 16 kgs )
100 Box jump overs (M: 24″, W: 20″)
75 Toes to bar
50 Handstand push-ups
800 Meter kettlebell Run (M: 24 kg, W: 16 kgs )

Only 1 person works at a time, except on run where both partners run together and alternate who is carrying the weight.

Details at GymnasticsWOD
Since the Games, many of you have been practicing you handstand walks. Watch this video by Carl Paoli to improve your handstand walk learning curve.  But, clean up your chalk marks!
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CrossFit Surf Day
It’s that time of year again! Join us for CrossFit Surf Day at La Jolla Shores beach on September 14, 2013. Pete Lewis will be giving surf lessons to any of our CFIV family who is interested in going. He will provide wetsuits and surfboards. This is a fun day of relaxing in the sun and enjoying the beach with some of your CFIV peers. For more information please pick up a flyer at the front desk.
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Back To School Special!
This week, Monday through Saturday ONLY, we will be offering a Back to School Special on Kids and Adult Membership!  If you enroll in Fundamentals, Pre-School, Kids or Teen classes this week, you will be eligible to sign up for 2 months and get the 3rd month free!  Offer only good this week so tell all your friends!

Everyone can do CrossFit including kids and seniors. You do not need to “wait until you get fit” or “until your loose some weight.”  Our specialty is working with all ages and athletic abilities.  The one thing you need to do is walk through that door and trust us to teach you everything you need to know about our program.

Seniors and Kids PDF – CrossFit Journal, 2003
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Upcoming Clinics
Tuesday, August 27th: Olympic Lifting @ 6:00 PM – FULL
Tuesday, September 3rd: Beginner Olympic Lifting @ 5:30 PM – 6 Spots
Tuesday, September 3rd: Olympic Lifting @6:00 PM – 6 Spots
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