Thursday July 3, 2014

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Congratulations to Coach Rich and Coach Sabine on their wedding today!

TODAY’S WORKOUT
Lift:
Press- 5×65%, 5×75%, 5×85%+ reps.

WOD
3 Rounds for time of:
50 Squats
40 Back Extensions
30 Push-ups
 
L1-mods for bodyweight exercises
(RX)L2- Rx’d no mods
(RX +)L3- Add weight to squats (95/65lbs)

Wednesday, July 2, 2014

July_5
CLASSES CANCELLED FRIDAY FOR 4TH OF JULY. JOIN US FOR A HOLIDAY WORKOUT ON SATURDAY AT 9AM. 

TODAY’S WORKOUT:
Lift 
Snatch grip Deadlift- 5×65%, 5×75%, 5×85% + reps

WOD
21-15-9 rep rounds for time of:
Deadlifts
Pull-ups

L1-Choose weight and pull-up mod
(RX) L2-185/155lbs
(RX +)L3-225/185lbs

Monday, June 30, 2014

Just a friendly PSA. Please come get your stuff and take it home. Help keep CrossFit SoCal looking beautiful. Thank you!
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lost and found
TODAY’S WORKOUT:
Lift:
Overhead Squat 5×65%, 5×75%, 5×85% + reps

WOD
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

Saturday, June 28, 2014

Screen Shot 2014-06-27 at 9.44.27 PM
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.

TODAY’S SCHEDULE:

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)

Friday,June 27, 2014

CF-Velocity13
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!

TODAY’S WORKOUT
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

WOD
5 Rounds:
5 HSPU
10 Pistols
15 Ring dips
12 Deadlifts
9 Hang Power Clean
6 Push jerks

L1- 3 rounds choose wt and mods
(RX)L2- 125lbs/85lbs
(RX +) L3- 155lbs/105lbs

Thursday, June 26, 2014

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We start ’em young!

TODAY’S WORKOUT:
Oly Lift Technique 
1 High Hang Power Snatch + 1 OHS
3 with empty bar
3×50% of Snatch
2×65% ”
1×75% ”

WOD
“Nancy”
Run 400 meters
15 Overhead Squats

L1- 3 rounds and Choose weight
(RX)L2- 3 Rounds 95/65
(RX +)L3- 5 Rounds 95/65