Monday, August 5, 2013

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MINOR SCHEDULE CHANGES:  EDITED COPY of Master schedule – Sheet1

  1.  7:30 AM CLASS WILL BE BACK MONDAY-FRIDAY!
  2. 1:00PM MOBILITY CLASS WILL ONLY BE ON MONDAY, WEDNESDAY, AND FRIDAY.
  3. 9AM STRONGMAN CLASS WILL BE MOVING TO 1:00PM ON SUNDAYS
  4. THE “OPEN GYM” MONDAY-FRIDAY FROM 5-7PM and SATURDAY AT 9AM WILL NOW BE CALLED OUR “BARBELL CLUB”. This is a opportunity to work on barbell technique (strength, oly lifting, and skill work). Contact Greg at greg@crossfitsocal.com with questions.

TODAY’S SCHEDULE:

 

Skill: 2 full minutes of Keg drill (upper back mobilization)
then,
3×8 weight BACK extensions (block the hip with the pad)

Lift: 12 minutes to establish: 2 RM Front Squat
then,
3 minutes to complete 2 drop sets of 4 reps

WOD: 3 rounds for time:
8 front rack lunges
2 rope climbs
5 thrusters
2 rope climbs
then,
within 10 minutes complete:
500 m row
rest
500 m row

*post WOD time and slowest row time

Level 4: 155/115
Level 3: 135/95
Level 2: 115/75
Level 1: choose weight/sub

 

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