Wednesday, June 25, 2014

10330233_1518443778375818_3724234299861914706_n
FEARLESS Softball taking on CrossFit at CrossFit SoCal

TODAY’S WORKOUT:
Oly Lift 
Clean pulls http://www.catalystathletics.com/exercises/exercise.php?exerciseID=98
2 sets of 3 reps with empty bar below the knee
2 sets of 3 reps with 20 to 50lbs added
1 set of 3 @50% 1 RM of squat clean

WOD
AMRAP 15 Mins
15 Burpees
15 Box Jumps
15 Pull-ups

L1- choose mods
(RX)L2- 24”/20” box
(RX +) L3- 30”/24” box and chest to bar pull-ups

 

Tuesday, June 24, 2014

10395804_10203911973468696_6477153491816976830_n
Kids Class going on all week from 9am-10am (ages 4-12). Cost $10/session if you’d like your kids to join in!

TODAY’S WORKOUT:
Oly technique practice
2 sets of 3 reps with empty bar of (1 Power Clean and 2 Push Jerks=1 rep)
2 sets of 3 reps at 50% of 1RM of (1 Power Clean and 2 Push Jerks=1 rep)

WOD 
3 Rounds for time of:

25 Sit-ups
10 Push Press

L1-Abmat sit-ups and choose weight
(RX)L2- GHD/115 lbs and 80lbs
(RX+) L3- GHD/135 and 95lbs

Monday, June 23, 2014

photo (1) photo
MEN’S T-SHIRTS ARE BACK IN STOCK AND NEW WOMEN’S TANKS. $20 EACH. 

**FRIDAY NIGHT THROWDOWN REGISTRATION GOES LIVE TODAY AT 5PM FOR CROSSFIT SOCAL MEMBERS- DATE JULY 11TH** 

TODAY’S WORKOUT:
Oly technique practice
Heaving /Snatch balance
3 reps with empty bar of Heaving Snatch balance
2 sets x 3 reps with Empty bar of Snatch balance
2 sets x 3 reps @ 50% 1 rep max Snatch or Snatch balance

WOD
3 Rounds for time:
Row 500 meters
5 Ring Muscle-ups
20 Jumping Alternating Lunges

L1- choose modifications
(RX)L2- Rx’d
(RX +)L3- 20lb weight vest plus strict muscle-ups

 

Friday, June 20, 2014

57552_232975426912607_6334312406396600793_o
Remember to check-in on Facebook to support diabetes research.

TODAY’S WORKOUT: 
Lift:
Snatch – 75%x5, 85%x3, 99%x1 + reps.

WOD
 3 Rounds for time of:
Row 400 meters
15 Thrusters
15 Bar Facing Burpees

L1: Choose Weight
(RX)L2: 65/45 lbs
(RX+)L3: 95/65 lbs

Thursday, June 19, 2014


OLD SCHOOL sub 7 MINUTE HELEN. What will you get today?

TODAY’S WORKOUT:
Lift
Bench 5×75%, 3×85%, 1×95% + reps

WOD

“Helen”
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 Pull ups

L1: Choose Weight and assisted pullups
(RX)L2: 1.5 pood/1 pood
(RX +)L3: Heavy Helen: 2 pood/1.5 pood

 

Wednesday, June 18, 2014

10435071_10152457134289076_348349861905818040_n
TODAY’S WORKOUT:
Lift Deadlift- 5×75%, 3×85%, 1×95% + reps

WOD
As many rounds as possible in 15 minutes of:
7 Pistols
7 Deadlifts
21 Double unders

L1: Choose Weight, modified pistols and double reps of single unders
(RX)L2: 225/155 lbs
(RX +) L3: 275/185 lbs

Tuesday, June 17, 2014

10393833_10152066529236076_3393863220520275375_n

 

GYM CLOSED SATURDAY AND SUNDAY FOR LEVEL-1 CERT. SATURDAY JOIN US AT MISSION BAY PARK AT 10AM FOR A WORKOUT! 

 

TODAY’S WORKOUT:

Lift:
Press –75%x5, 85%x3, 95%x1+ reps

WOD
7 Rounds for time:
7 Hang Power Snatch
7 Box Jumps

L1: Choose Weight and Box height
(RX)L2: 75/55 lbs, 24/20” Box
(RX +)L3: 115/80 lbs, 30/24” Box