Monday, February 16th

Squat 5-5-5

WOD

AMRAP in 10min of:

5 pull ups

10 push ups

15 squats

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New Friends of CrossFit SoCal

Just wanted to say a HUGE thank you to CrossFit Works, in Tucson Arizona, for allowing me to train at their box this past week.  They have established a CrossFit gym in Arizona that successfully emphasizes the fundamental values associated with Crossfit.  The gym owners, Carl and Jennifer, as well as their entire staff, are very knowledgeable, and definitely not afraid to critique your snatch form!

More importantly, as with the majority of the CrossFit community, the entire gym was completely welcoming and friendly, and I felt as though I had been doing WODs there, since they opened.  

If any of you are ever in Tucson, look them up.  It's my feeling that you will feel right at home.  

"CrossFit Home."

-Adam

Check out CrossFit Works online.  (website still under construction)

Have you had similar experiences with other affiliates?  Post your story to comments.

Friday, February 13, 2009

Five rounds for time of:
1.5m/1w pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

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Are you feeling it?

Chrissy is

Post whether or not you're feeling it to comments.

Muscle Up Madness

Thursday, February 12, 2009

Deadlift
5

WoD: 30 Muscle-ups for time.

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Wednesday, February 11, 2009

Front Squat
5-5-5

WoD: Grace
30 Clean and Jerks for time
Men: 135lbs
Women: 95lbs

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Go, Hailee, Go!

Tuesday, February 10, 2009

WOD:

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

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Monday, February 09, 2009

Squat 5-5-5

WoD: AMRAP in 12 minutes
250m Row
21 SDHP 95m/65w
15 Pull ups

Minimum 3 rounds

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Thursday, February 5th

Congratulations to David Maddy and Christian Goodwin for finishing fundamentals recently.  We're sure you will make great additions to the CFSC team!

Deadlift 5

WOD

3 Rounds for time:
Run 400 meters
30 GHD Sit-ups
250lb Deadlift, 15 reps

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Wednesday, February 4th

Over Head Squat

WOD

21-15-9 

Power Snatch

Ring dips

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