Monday, May 4

blakeg correyj

We are excited to announce the start of an new era of CrossFit SoCal!  Join us as we welcome our sister gym CrossFit SoCalKM owned and operated by Blake Glassman and Correy Jones.  Blake and Correy will be assuming ownership and all operations including programming and coaching of the Kearny Mesa location allowing us to grow and expand CrossFit SoCal, LLC at a different location.

Ahmik and I will continue to provide daily programming under crossfitsocal.com for our remote athletes and followers as we continue to transition to our new location.  Starting today Blake and Correy will provide programming going forward as the new owners of the Kearny Mesa location and will be available through WODIFY and their website www.crossfitsocalkm.com/wod/

We want to thank you, our members, for all of the hard work and support that you have shown over the years!  We look forward to watching the new generation continue to grow our “little gym that could” into something amazing!  While changes may happen for the better, our vision to make everyone more fit humans will always be at the forefront.

Best of luck to Blake and Correy!

 

Warm-up

400 meter run

10 GHD sit-ups

10 Hip extensions

1 minute at bottom of squat wide stance

1 minute at bottom of squat narrow stance

Choose one of the 3 pistol progressions to practice- add weight (dumbbell or kettlebell)

10 push-ups

10 second handstand hold

Practice handstand walking to wall

 

Wendler lift and Oly Lift Technique:

Squat 5×65%, 5×75%, 5×85%

Clean Grip pulls 85%(1RM clean)x4, 90%x3, 95%x3 http://www.catalystathletics.com/exercises/exercise.php?exerciseID=98

 

WOD

5 rounds, each on a 3-minute clock, of:

20 GHD sit-ups

20 hip extensions

Max reps body-weight front squat

Rest at least 3 minutes between each round.

 

Post number of front squats completed each round to comments.

 

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