Wednesday, April 16, 2014

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CrossFit SoCal Masters Athlete Jerry Moylan has qualified to participate in the 2014 Master’s CrossFit Regionals. Let’s show him our support as he competes to qualify for the 2014 Games!

Today’s Workout:
Lift
Thruster: 3-2-2-1-1-1 (find one rep max)

WOD
8 Rounds for max reps:
Push press for 20 seconds
Rest 10 seconds
Jumping alt lunge 20seconds
Rest 10 seconds

L1- choose weight
(RX) L2- 45/33 bar
(RX +)L3- 75lb/55lb

CROSSFIT KIDS  CLASS TODAY AT 5:30PM:
Focus:
Logistics: how we count reps and rounds
 
WOD:
12-9-6
PVC pipe-facing burpees
Squats
 
Game:
Sand Bag Carry

Tuesday, April 15, 2014

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Today’s Workout:
Lift:
Press 3×70%, 3×80%, 3×90% (max out if possible)

WOD
For time:
Buy in: Run 400 meters
Then 21-15-9 reps of:
Dumbbell Power Snatch
Ring Dips
Cash out: Run 400 meters

L1-choose weight and dip modification
(RX)L2- 35/25lbs
(RX+)L3-50lbs/35lbs
GYMNASTICS CLINIC COMING SUNDAY APRIL 27TH
GYMNASTICS CLINIC APRIL

 

Monday, April 14, 2014

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MARK YOUR CALENDARS BECAUSE THE FRIDAY NIGHT THROWDOWN IS COMING BACK MAY 16TH!! We are having a planning meeting this Saturday at 11am if you want to help be a part of the event!

Today’s Workout: 
Lift
Squat 3×70%, 3×80%, 3×90% (Max out reps if possible)

WOD
Five rounds of:
3 Squat Cleans
10 Burpees

L1: Choose weight
(RX)L2: 135/95lbs
(RX +)L3: 185/155lbs

CrossFit Kids: 
Focus
Protein – 3 squats
Carb – 3 push-ups
Fat – 3 sit-ups
Divide class into groups of 5. Trainer calls out food type. Groups get a few seconds to discuss. On 3-2-1 go, groups must do exercise that corresponds with food group. If they get it right, they get a point. Winning team picks the game.
 
WOD
AMRAP (5-8 minutes)
5 push-ups
10 squats
15 sit-ups
 
Game
Winning team picks

Friday, April 11, 2014

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Today’s Workout:

Lift
Press: 5×65%, 5×75%, 5×85%

WOD
Regionals 2011 Team Event
Teams of 4
250 pull-ups
250 Kettlebell swings
250 Double unders
250 Overhead Squats

L1- choose weights
L2 – 65lbs/45lbs and 1 pood/ .5 pood
(RX)L3 – RX’d 95/65lbs and 1.5 pood/1pood

Thursday, April 10, 2014

TEAM SOCAL T-SHIRT

With all the fun competitions going on over the next few months we wanted to represent our gym with a TEAM SOCAL shirt. Wear the shirt if your competing, supporting competitors at a competition or just out at CrossFit events! You can pay Sarah directly or pay by clicking here. WE ARE EXTENDING THE ORDER DATE TO SUNDAY APRIL 13TH!!

ALSO SOCAL HOODIES AND HATS WILL BE IN TODAY! PICK UP ITEMS AT THE FRONT DESK.

Today’s Workout:

Lift
Deadlift 5×65%, 5×75%, 5×85%
 
WOD
For Time:
Buy in: Row 800 
Then 3 rounds of:
5 muscle-ups
7 Deadlifts
Buy Out: Row 800
 
L1-1 lb- body weight
(RX)L2- bodyweight and ½
(RX +) L3- 2 times bodyweight

Wednesday, April 9, 2014

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Today’s Workout:
Lift
Front Squat: 5×65%, 5×75%, 5×85%

WOD
Three rounds for time:
Run 400 meters
21 Hang Squat Snatch

L1- choose weight
(RX)L2- 75lbs/45lbs
(RX +)L3- 95lbs/65lbs

FREE CROSSFIT KIDS CLASS TONIGHT AT 5:30PM
KIDS PROGRAMMING:

Focus
Bar play drills (using parallel bars and pull-up bars or substitute)
Monkey hangs (switch hands holding, tap hip, alternate)
360′ (turn in a circle on the bar)
Monkey walks (traverse the bar)

WOD
Divide class into groups of three; rotate when runners are done
1) Run 2 laps around cone track
2) Box jumps
3) Air squats (demand perfect/ “relative perfection” form)
 Game: Four Corners 

 

Tuesday, April 8, 2014

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Gymnastics Class tonight at 7pm at Victory Gymnastics Academy on Shawline

Today’s Workout:
Lift:
Bench 5×65%, 5×75%, 5×85%

WOD
5 Rounds for time:
3 Strict Handstand Push-ups
5 Burpee Over the Wall
7 Toes to Bar
9 Box Jump 20”/24”

L1- 3 rounds
(RX)L2- 5 Rounds
(RX +) L3- 7 Rounds

Free CrossFit Kids Class tonight at 5:30pm
Kids Programming:
Focus
Bottom of the squat position
Push up
WOD:
AMRAP (5-8 minutes), teams of four
Sit-ups
Plank holds
Box jumps
2 laps around a 50-meter cone-delineated track
Runner taps out the child
Game: Squat Potato