Thank a vet, give them a hug, shake their hand and remember the lost or fallen.
"Let every nation know, whether it wishes us well or ill, that we shall pay any price, bear any burden, meet any hardship, support any friend, oppose any foe, to assure the survival and success of liberty."
WE WILL HAVE TWO CLASS HOURS- 6 AM AND 10 AM ONLY. BRING A FRIEND!
L-1 - Buddy Murph With a partner-complete the following for time: 1 mile run (800 m per person) 100 pull-ups 200 push-ups 300 squats 1 mile run (800 m per person)
Two person team: Each person does all the exercises. First person does the good mornings then the other person does the good mornings, then the first person does the handstand walk with the buddy helping, then the other person does it. Three rounds for time of: 30 good mornings 65/45lbs Buddy Handstand walk 40 feet 30 Abmat sit-ups Buddy Handstand walk 40 feet
Level 2 As an individual Three rounds for time of: 30 good mornings 95/65 lbs Handstand walk 40 feet 30 Glute-ham sit-ups Handstand walk 40 feet
8am Olympic Weightlifting Class 9am CrossFit Games Practice WOD #1 - all members are welcome to attend 10am Weekend Warriors- FREE class 11am CrossFit Games Practice WOD #2 - all members are welcome to attend
Lift: Overhead Squat Texas 5-5-5 Westside One set of 21 as heavy as possible.
WOD: 5 rounds for time of: 135/95 pound Over Head Squat, 5 reps 10 toes to bar 15 Dumbbell Hang Squat Clean (35/20lbs) 20 Double unders
Saturday at CrossFit SoCal 8am Oly class working on Power Cleans
9am Competition Practice WOD #1 (all members are welcome to attend)
For time: Run 1000 meters 30 Handstand push-ups Row 1000 meters
For time: 4 X 750m Row 50 Handstand push-ups 4 X 750m Row
Teams of 4 (2 men, 2 women)
10am Weekend Warriors FREE to the Public
11am Competition Practice WOD #2 (all members are welcome to attend)
Thruster Ladder - Athletes will have 20 seconds to take a barbell from the ground, then perform one thruster at a specified weight. They will have 10 seconds to transition to the next barbell. Their result is the highest successful thruster.