Thursday, September 18

sept2014a

 

Do you have a couple friends who are interested in transforming their lives?  You can give them the gift of health and fitness and get something in return from CrossFit SoCal.  Receive 1 month FREE membership if two of your referred friends sign up for a 3 month or 6 month contract.

Lift:
Jerk
In 10 minutes work up to a 1 RM

 

WOD

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Tuesday, September 16

sept2014d

We are looking for volunteers to help with a variety of jobs at the SoCal Fitness Classic benefitting Seven Stars Foundation and Andrew Budenz Memorial Fund at Moonlight Beach on October 4th.  You will get t-shirt, yummy Pete’s Paleo and a goodie bag for your elbow grease.  Not only that, but you will get a warm fuzzy feeling knowing that you helped out for a couple great causes!  Please contact info@crossfitsocal.com if you would like to sign up or sign up on the white board at the gym.

Lift:
Power Snatch
3×50%, 3×65%, 3×75%

 

WOD

AMRAP 20 Minutes

3 Hang Power Clean

6 Strict ring dips

9 Box jumps

L1-choose weight, box height, jumping ring dips
L2- 135/95lbs, 20″/24″
L3- 135, 95lbs; 20”/24” box, use high rings and muscle-up+6 strict ring dips

Monday, September 15

sept2014e

This week is our de-load from powerlifting.  We will be focusing on Oly lifts and even have several opportunities to 1 rep max on the Clean, Jerk and Snatch.  The WODs will be a little longer this week and there just might be a benchmark thrown in later in the week.

ATTENTION: The gym will be closed the weekend for an L2 Cert.  Sorry for any inconvenience.

Lift:
Hang Squat Clean
3×50%, 3×65%, 3×75%

WOD

For time:
30 Thrusters
10 GHD sit-ups
400 M row
20 Thrusters
10 GHD sit-ups
400 M row
10 Thrusters
10 GHD sit-ups
400 M row

L1- Choose weight and abmat sit-ups
L2- 95lbs/65lbs
L3- 135/95lbs

Sunday, September 14

landtempower

Congratulations to Tasha and Lauren for braving the 100 degree heat of East County on Saturday at the Empower Women’s Team competition.  They did an amazing job and took home 5th place!!  We are so proud of you ladies!

Today’s Strongman WOD will be at 1pm.  We are also excited to announce a new Sunday Competitor’s class for anyone interested in competing individual or on the SoCal Team!  More details to come in the next couple of weeks.

Friday, September 12th

floorpresschains

We are open this weekend on Saturday from 8:00am-11:00am and Sunday at 1:00pm
8:00 – Oly lifitng skills
9:00 – Open gym
10:00 – Weekend Warriors- FREE and open to the public

Lift:

Thruster 5×75%, 3×85%, 1×95% + reps

 

WOD

AMRAP 20 minutes:

10 Burpees

15 Toes to bar

20 Box jumps

 

L1- T2B modification (knee ups or toes to rings), choose box height

L2- 24/20” box

L3- 30”/24” box

Thursday, September 11th

jenieohwalking

We have something special coming for our AWESOME members!!  Stay tuned for details.

Lift:

Jerk (split or push)- 5×75%, 3×85%, 1×95%+ reps.

 

WOD

3 Rounds for time:

200 m burden run

10 Front Squats

200 m sprint

10 push-jerks

 

L1- choose weight for jerks and burden run (can use medicine ball or dumbbells)

L2- 95/65lbs, 80lb sand bag, 40lb sand bag

L3- 135/95lbs, 80lb sand bag, 40lb sand bag

Wednesday, September 10th

fundiespvc

 

Another happy Fundamentals athlete!  Our Fundies coaches are L2 certified with many other specialty certs under their belts, and hundreds of hours of coaching experience!  Come learn with our highly trained human movement specialists.  Contact info@crossfitsocal.com today.

 

Lift

Clean Grip Deadlift- 5×75%, 3×85%, 1×95% + reps (wider grip than reg deadlift, hook grip and sink you butt lower, chest up, eyes forward)

 

WOD

5 rounds for time of:

10 Sumo Deadlift High-pull

20 Wall-balls

 

L1- Choose bar and ball weight

L2- 95/65lbs, 20/14lb ball

L3- 135/95lbs, 20/14lb ball

Tuesday, September 9th

dumbbellscleans

Is your strength level where you would like it to be?  Imagine what a month or two focusing on strength would mean to your workouts?  Contact Johan, Tyler or Rich at the gym for more information on joining the strength club.

Lift:

 

Press: 5×75%, 3×85%, 1×95%+ reps

 

WOD

For as long as you can continue up to 30 mins, do 10 pull-ups and 10 ring dips every minute.

L1 – Ring Rows and jumping ring negatives

L2- Rx’d

L3- 1 muscle-up every 15 seconds