Classes today are as follows:
0800- Olympic Weightlifting with Stephanie
0900- Open Gym
1000- Weekend Warriors FREE to the public. Come try us out!
We will have all Saturday classes tomorrow:
0800- Olympic Weightlifting Skills with Stephanie. All levels welcome!
1000- CrossFit Weekend Warriors. Free to the public! Bring a friend!
9 sets of 2 at 70% of 1 rep max, 1 set a minute.
3 Rounds for time:
40 walking lunge steps
30 box jumps
20 ring dips
L1- box step ups and/or jumping ring dips
L2- box jumps/kipping dips okay
L3- box jumps/strict ring dips
Autumn is 6 months pregnant and still rocks unassisted pull-ups! She comes to the gym 5 or 6 times a week and is such an inspiration to everyone! Keep up the amazing work, Autumn! No excuses people!!
Hang Power Clean
3 Rounds for time:
10 Hang Power Cleans
L1- choose weight and mods
Need help with Olympic Weightlifting? Want to perfect those skills? Just want to throw down with some of CFSC’s Oly beasts? All levels are encouraged to come out on Saturday’s at 0800 for Olympic Weightlifting hour!
5 at 60% of 1 rep max, 5 at 70% of 1 rep max and 5 at 80% of 1 rep max.
21 Shoulder Press
21 Push Press
21 Push Jerk
L1- chose weight
Are you sticking to your New Year’s Goals? How can our coaches help you reach them? Send us an email or chat us up at the gym! We would love to help you succeed. Signing up for the CrossFit Open can help you stay on track! You will achieve goals you never thought possible. Sign up today, make a commitment and to borrow a cliche phrase “Just Do it!”
Max set of 5
Touch and go at the bottom only
AMRAP 12 MINS:
9 Dumbbell Thrusters
1 Rope Climb
L1- Choose weight and rope climb mods
L3- 35lbs/25lbs/No feet rope climbs
It’s time to sign up for the CrossFit Games Open-season 2015! Register today. The first WOD will be released on Feb 26 – don’t miss out!! The return of our Friday Night Throwdown details to come!!
CrossFit SOCAL Total
1 Power Clean
9 minutes per lift.
REMINDER: THE GYM IS CLOSED TOMORROW AND SUNDAY FOR AN L1 CERT.
9 Sets of 2 at 65% of 1 rep max
WOD: For time:
30 Strict handstand push-ups
40 Strict pull-ups
50 Kettlebell swings
L2- 1.5pood/1 pood
L3- 2 pood/1.5 pood, Strict chest to bar pull-ups, GHD situps