Friday, September 13, 2013

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UPCOMING EVENTS:

  • CROSSFIT SAN DIEGO RAW POWERLIFTING MEET(CrossFit San Diego)  This Saturday Sept 14th 8am-4pm. Come support our competitiors.
  • CROSSFIT SOCAL SOCIAL: This Sunday September 15th we are going to SUZIE’S FARM.  Full details available on the facebook event or on the Suzie’s Farm Flyer.
  • SHARE THE PAIN WEEK (THIS COMING WEEK SEPT. 16TH-22ND)       TO PRINT OFF FLYER OR DOWNLOAD CLICK HERE
  • HIGH SCHOOL HOUR STARTS THIS COMING WEEK (SEPT 16TH, M,W,F AT 3:45-4:45 (High school hour)

TODAY’S WORKOUT:

Skill:  mobility of choice

Lift: 12 minutes to establish 1 RM floor press
then,
3 minutes to complete 2 drop sets of 3 reps, floor press

WOD: For time:
30 ring dips
30 shoulder to overhead
30 steps overhead walking lunges
30 burpees
30 pendlay rows

Level 4: 135/95#
Level 3: 115/75#
Level 2: 95/65#
Level 1: 65/45#, ½ reps

SOGOFF: With a partner: alternate 30 seconds of barbell bicep curls for 3 rounds each
 

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