Friday, September 26

trisha

Happy Friday CrossFit SoCal!  We sure have enjoyed seeing you all this week and getting to know you better!  Here is what is happening today!

Pete’s Paleo Sampling from 11:00am-1pm- Now is your chance to try out Pete’s Paleo for FREE!  Pete’s delivers weekly convenient Paleo meals to the gym every Thursday!

AND….

Tonight we will be having dinner at the gym after the 5:30pm class!  Come hungry and thirsty!  We will provide chicken, sides, beer, wine and water!  Also Trisha Ure (pictured above) will be giving FREE chair massages throughout the evening.

Lift:

Deadlift

10 sets of 2×75% of 1 rep max

One set each minute.

.

WOD

3 rounds for time of:
20 wall-ball shots
10 Chest to bar Pull-ups
Run 400

 

L1- choose ball weight, jumping pull-ups or ring rows

L2- 20lb/14lb ball

L3- 20lb/14lb ball, strict chest-to-bar pull-ups

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