Friday, May 31, 2013

SHARE THE PAIN WEEK: 

Team socal

CrossFit SoCal cheering from the stands!

ANNOUNCEMENTS:

  • SHARE THE PAIN WEEK ENDS SUNDAY. YOUR FRIENDS GET TO COME TO CLASS FOR FREE.
  • Women's Only Class today at 9:30am
  • Starting on Monday, June 3rd we will be welcoming a new coach, Michael Mark. He will be starting an Adventure Race class. If you like Tough Mudders, Go Rucks, Ninja Warrior type races, this will be a great class for you!! The sessions will focus on strategy and conditioning for the big day by a champion adventure racer. If you would like to find out more or sign up for the class, please contact Mike at michaelbmark@hotmail.com or by cell 619-972-3470. Hope you can come check it out!

TODAY'S WORKOUT:

Skill:WOD Movement standards

WOD: “ FIght Gone Bad”

 

* in this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds. Stations are:

Wall balls 20/14# 10’ target

Sumo Deadlift High Pull 75/55#

Box jump 20”

Push press 75/55#

Calorie row

* one point per rep. athletes must rotate at each minute mark. Start where class size allows

Share the pain: 14/10#, 45/35#

 

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