(NO YOGA IN JULY. IT WILL BE BACK IN AUGUST)
8AM-OLYMPIC LIFTING CLASS
9AM- MEMBER WOD
10AM- WEEKEND WARRIORS (FREE CLASS)
Classes Cancelled today for the Holiday. Join us tomorrow for our normal Saturday Schedule.
Congratulations to Coach Rich and Coach Sabine on their wedding today!
Press- 5×65%, 5×75%, 5×85%+ reps.
3 Rounds for time of:
40 Back Extensions
L1-mods for bodyweight exercises
(RX)L2- Rx’d no mods
(RX +)L3- Add weight to squats (95/65lbs)
CLASSES CANCELLED FRIDAY FOR 4TH OF JULY. JOIN US FOR A HOLIDAY WORKOUT ON SATURDAY AT 9AM.
Snatch grip Deadlift- 5×65%, 5×75%, 5×85% + reps
21-15-9 rep rounds for time of:
L1-Choose weight and pull-up mod
Jerk (split or push) 5×65%, 5×75%, 5×85%+ reps
3 Rounds of:
40 Cal Row
20 Ring Dips
L1- Abmat sit-ups, ring dip mods
(RX)L2- GHD/Kipping dips
(RX+) L3- GHD/Strict dips
Just a friendly PSA. Please come get your stuff and take it home. Help keep CrossFit SoCal looking beautiful. Thank you!
Overhead Squat 5×65%, 5×75%, 5×85% + reps
AMRAP 15 Mins:
2 Rope Climbs
20 Wall Ball
Run 200 m
L1-choose weight and rope climb mods (suggest pulling from lying down to stand)
(RX)L2- 14/20lbs climb with feet
(RX+)L3- 14/20lbs climb with no feet
Starting July 1st we will be doing a towel and sheet drive for YWCA of San Diego County. This organization helps women, children and families escaping domestic violence and they are in desperate need of towels and sheets! We will have a box by the front desk starting on Monday.
7:30AM-YOGA WITH COACH SABINE ($7 MEMBERS, $10 NON-MEMBERS)
8:00AM- OLYMPIC LIFTING CLASS FOR CF SOCAL MEMBERS
9:00AM- MEMBER’S WOD
10:00AM- CROSSFIT WEEKEND WARRIORS (FREE CLASS)
JOIN US TONIGHT AT 6:30 FOR WINE AND MOBILITY WITH THE MOVEMENT RX CREW! IF YOU MISSED IT LAST TIME YOU DON’T WANNA MISS ANOTHER CHANCE TO SEE WHAT MOBILITY CAN DO! BYOW!
Oly Lift Technique:
3 push jerks from behind neck with empty bar
3 push jerks from front rack with empty bar
Push Jerk- 1-1-1-1 working way up to weight that will be used for the WOD
15 Ring dips
9 Hang Power Clean
6 Push jerks
L1- 3 rounds choose wt and mods
(RX +) L3- 155lbs/105lbs
We start ’em young!
Oly Lift Technique
1 High Hang Power Snatch + 1 OHS
3 with empty bar
3×50% of Snatch
Run 400 meters
15 Overhead Squats
L1- 3 rounds and Choose weight
(RX)L2- 3 Rounds 95/65
(RX +)L3- 5 Rounds 95/65