Heavy Fran

15 12 9

Thrusters (135lbs guys, 95lbs for the ladies)

Pullups (+35lbs guys, dead hang for the ladies)

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Erin

5 Rounds for time:

15 Dumbell Split Jerk (35lb men/25lb wmn)

21 Pullups

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Mr. Joshua

5 rounds for time:
Run 400 meters
30 GHD Situps
15 Deadlift (250lbs)

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Press it out!

Dorian

WOD
Seven Rounds for Time:
75 pound Press, 21 reps
21 Back Extensions

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The following vid is of Erwin doing last week's Clean and Jerk WOD. He got an outstanding 11 rounds with 135lbs.

Tuesday's WOD: Ryan

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5 rounds for time:

7 muscle ups

21 burpees

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Oct 10th: Death by dead hang

WOD: Weighted pullups 1-1-1-1-1-1-1
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Barbara

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
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SoCal represented at the MCRD Bootcamp Challenge

Jaime, Marla, Tim and Steve participated in last weekend's MCRD Boot Camp challenge.

Fundamentals: 8 one-on-one training sessions!

Adam teaches Fundamentals to Mindy. Fundamentals will successfully prepare you to do the WOD at our gym. Fundamentals includes not only popular CrossFit movements, but basic barbell powerlifting and Olympic weightlifting skills. All of our trainers are at least Level 1 CrossFit certified and have additional CrossFit Basic Barbell, Olympic Weightlifting, and Gymnastics Certifications. Trainers are available throughout the day for one-on-one classes. For more information, call Krista at 619-446-8944.

In a morning fog? Do a WOD!

Laura swings her kettlebell 50 times during last week's Filthy Fifty WOD.