Saturday, June 15, 2013

Everett
"Crossfit Socal got a fresh new look? We best keep it clean"-  Coach Everett

8am- Olympic Lifting Class- Coach Greg

9am- Hero WOD/ Open Gym with Coach Wilson


"Rankel"
AMRAP – 20 min.

6 deadlifts (225/155)
7 burpee pull-ups
10 KB swings (70/55)
200m run

Our very own member Matt Gomez had the honor of serving along side this Hero

10am- WEEKEND WARRIORS "FREE CLASS"- Coach Wilson

Partner wod for time:
Two individuals will collectively complete:

50 KB deadlifts (70/55)
50 abmat sit-ups

50 supine barbell body rows / ring rows
50 box jumps (24"/20")
50 hand release push-ups
50 jumping squats



One person working at a time.  Non-working partner holds bottom of squat against wall. 

11am- WOMEN'S ONLY CLASS WITH COACH SARAH

5 Rounds For Time:


10 Wallballs, 14


20 Double Unders


10 Burpee Pull Ups

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