Wednesday, August 31

Team workouts are a fun and effective way to train!

31 Heroes WOD in T minus three days! WOD times are at 9am and 10am.  Potluck/BBQ reception to follow!  Bring your friends and family.  It is a two-person wod.  If you do not have a person, one will be provided for you. Register here.

Lift:

Beginners use a weight that is challenging for you for work sets.

Intermediate/Advanced use 75% of your 1 rep max for work sets.

Squat Clean 3 sets of 2. 1 set every minute.

Front Squat 3 sets of 2. 1 set every minute.

WOD:

Level 1

Five rounds of:
3 Squat Cleans 135 lbs men, 95 lbs women
20 Burpees

Level 2

Five rounds of:
3 Squat Cleans 155 lbs men, 105 lbs women
20 Burpees

Tuesday, August 30

Want a better Clean? Jerk? Snatch? Come to "Unlocking your lifting potential" by Veronica Aguila on Saturday, September 10 from 11-1pm here at the gym.  Contact Veronica at natbsquatter@hotmail.com to sign up by Sept. 9th.

Lift:

Beginners use a weight that is challenging for you for work sets.

Intermediate/Advanced use 75% of your 1 rep max for work sets.

Shoulder Press 3 sets of 2. 1 set every minute.

Split Jerk 3 sets of 2. 1 set every minute.

WOD:

 

Level 1

For Time:

30 Assisted Muscle Ups or 90 Pull Ups and 90 Dips or 90 Jumping Pull Ups and 90 Jumping Dips

Level 2

For Time:

30 Muscle Ups

Monday, August 29

Introducing the 100lb medicine ball-a somewhat safer alternative to the atlas stone.

Here is what's in store this week at CrossFit SoCal:
Don't miss our Women's Bootcamp open house tomorrow evening from 7pm-9pm.  We will have a few presenters and vendors on site including David Newman from Rx Jump Ropes!  Learn about the women's boot camp and get signed up for the September or October sessions.  

On Saturday we will be hosting the 31 Hero's WOD at 9am or 10am.  Whether you do it as Rx'd or modified, come out to support this wonderful cause!  There is still time to register, click here now!

Immediately following the final 10am WOD on Saturday, we will be holding a BBQ/Potluck.  We will have burgers and water available, but please bring a Paleo/Primal themed side dish to share. 

Lift:

Beginners use a weight that is challenging for you for work sets.

Intermediate/Advanced use 75% of your 1 rep max for work sets.

Back Squat 3 sets of 2. 1 set every 2 minutes.

WOD:

Complete as many rounds as possible in 10 minutes of:
15 Wall ball shots, 20 pound ball men, 14 lb ball women
Rope climb with feet, 1 ascent

 

Friday, August 26

We have so much fun at CrossFit SoCal! Come join us for FREE classes on Saturday and Sunday at 10am. Today is the last day to Share the Pain with a friend.  Bring your buddy to any of our classes for FREE today.

Hey Ladies (guys are welcome too)!! Don't forget to come check out our Women's Bootcamp Open house this Tuesday, Aug 30 from 7pm to 9pm.  We will have a lot of great presenters including David Newman form RX Jump Ropes!  This is your chance to improve your double under skills and get a custom made jump rope from the master craftsman himself!

CrossFit SoCal is signed up to be a hosting affiliate for the 31 Heroes Workout to Remember on Sept 3rd.  This fundraiser is for the families of the 31 lives lost in Afghanistan on August 6.
We will do the WOD at 9:00 and 10:00 am.  If you register soon your t-shirt will be mailed to our gym.
Here is the link:
http://31heroes.com/registration/
Hope you all can register and make it out on the 3rd!  We will also hold a BBQ/Pot luck after the 10:00 WOD. If you can, bring a dish. 

WOD:

Share the Pain Level:

3 Rounds for time of:
5 Thrusters 44 lbs men, 33 lbs women
7 Jumping Pull-ups
9 Push-ups (on the knees if necessary)
11 Kettlebell swings 24 lbs women, 36 lbs men

Level 1:

5 Rounds for Time:
5 clusters 95 lbs men, 65 lbs women
7 toes 2 bar
9 games pushups
11 kettlebell swings 1.5 pood men, 1 pood women

Level 2:

5 Rounds for Time:
5 clusters 135 lbs men, 95 lbs women
7 toes 2 bar
9 games pushups
11 kettlebell swings 1.5 pood men, 1 pood women

 

Saturday at CrossFit SoCal
0800 Olympic Weightlifting
0900 Open Gym: Suggested Workout:

"Brenton"
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

1000 San Diego CrossFit Weekend Warriors-FREE to the public 

Sunday at CrossFit SoCal
10am with Par 

Thursday, August 25

The monkey rope climb expertly performed by our very own Bert R. Get that man a banana!

It is SHARE THE PAIN week at CrossFit SoCal!  BRING A FRIEND TO ANY OF OUR CLASSES FOR FREE THIS ENTIRE WEEK!

WOD:

Share the Pain Level:

As many rounds as possible in 12 minutes of:

5 Abmat situps
10 Jumping Ring Dips
15 Box Step Ups 20" box

Level 1/2:

As many rounds as possible in 20 minutes of:

5 GHD Situps
10 rig dips
15 box jumps 24" box men, 20" box women

Attention all members and non-members: Veronica Aguila will be putting on an Olympic Weightlifting clinic on Saturday, Sept 10 from 11am-1pm at CrossFit SoCal. 

"UNLOCKING YOUR LIFTING POTENTIAL"

Learn Olypmic weightlifting skills that will develop your potential as better CrossFitter and all around athlete!  All levels are welcome to join the fun!  The cost is $49 by Sept 9th or $59 at the door.

Contact Veronica at natbsquatter@hotmail.com with any questions.

 

 

Wednesday, August 24

Strong girl Jenn with a one-arm 65lb clean and jerk.

It is SHARE THE PAIN week at CrossFit SoCal!  BRING A FRIEND TO ANY OF OUR CLASSES FOR FREE THIS ENTIRE WEEK!

CrossFit SoCal is signed up to be a hosting affiliate for the 31 Heroes Workout to Remember on Sept 3rd.  
We will do the WOD at 9:00 and 10:00 am.  If you register soon your t-shirt will be mailed to our gym.
Here is the link:
http://31heroes.com/registration/
Hope you all can register and make it out on the 3rd!  We will also hold a BBQ/Pot luck after the 10:00 WOD. If you can, bring a dish. 

WOD:

Share the Pain Level:

3 Rounds for Time of:
400 meter run
15 Overhead Squats with PVC

Level 1/2:

Nancy:

5 Rounds for Time of:
400 meter run
Overhead squat 95 lbs x 15

Attention all members and non-members: Veronica Aguila will be putting on an Olympic Weightlifting clinic on Saturday, Sept 10 from 11am-1pm at CrossFit SoCal. 

"UNLOCKING YOUR LIFTING POTENTIAL"

Learn Olypmic weightlifting skills that will develop your potential as better CrossFitter and all around athlete!  All levels are welcome to join the fun!  The cost is $49 by Sept 9th or $59 at the door.

Contact Veronica at natbsquatter@hotmail.com with any questions.

 

 

Tuesday, August 23

Tony practicing his Angry Birds skills.  

It is SHARE THE PAIN week at CrossFit SoCal!  BRING A FRIEND TO ANY OF OUR CLASSES FOR FREE THIS ENTIRE WEEK!

Hey Ladies (guys are welcome too)!! Don't forget to come check out our Women's Bootcamp Open house this Tuesday, Aug 30 from 7pm to 9pm.  We will have a lot of great presenters including David Newman form RX Jump Ropes!  This is your chance to improve your double under skills and get a custom made jump rope from the master craftsman himself!

 

WOD:

"Bradley"

Share the Pain Level: 4 Rounds for time.
Level 1: 7 Rounds for time.
Level 2: 10 rounds for time.
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees

Start each round 3 minutes after the start of the last.

Attention all members and non-members: Veronica Aguila will be putting on an Olympic Weightlifting clinic on Saturday, Sept 10 from 11am-1pm at CrossFit SoCal. 

"UNLOCKING YOUR LIFTING POTENTIAL"

Learn Olypmic weightlifting skills that will develop your potential as better CrossFitter and all around athlete!  All levels are welcome to join the fun!  The cost is $49 by Sept 9th or $59 at the door.

Contact Veronica at natbsquatter@hotmail.com with any questions.

 

 

Monday, August 22

Emily's rope climb during the jungle gym challenge.

It is SHARE THE PAIN WEEK!!  Bring a friend to any of our classes for FREE this week.  Here is your chance to introduce that buddy of yours to the wonderful world of fitness!

CrossFit SoCal is signed up to be a hosting affiliate for the 31 Heroes Workout to Remember on Sept 3rd.  
We will do the WOD at 9:00 and 10:00 am.  If you register soon your t-shirt will be mailed to our gym.
Here is the link:
http://31heroes.com/registration/
Hope you all can register and make it out on the 3rd!  We will also hold a BBQ/Pot luck after the 10:00 WOD. Please bring a paleo friendly dish.

WOD:

Share the Pain Level:

3 Rounds For time:
5 Pullups  and 5 Ring Dips or 5 Jumping Pullups and 5 Jumping Ring Dips
10 Deadlifts, 95 lbs men, 53 lbs women
15 Abmat Sit-ups
Run 100 meters

Level 1:
For time:
5 muscle ups or 15 Pullups and 15 Ring Dips
10 Deadlifts 185 lbs men, 125 lbs women
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups or 15 Pullups and 15 Ring Dips
10 Deadlifts 185 lbs men, 125 lbs women
15 GHD Sit-ups
Sprint 100 yards
5 muscle ups or 15 Pullups and 15 Ring Dips
10 Deadlifts 185 lbs men, 125 lbs women
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups or 15 Pullups and 15 Ring Dips
10 Deadlifts 185 lbs men, 125 lbs women
15 GHD Sit-ups
Sprint 200 yards

 

Level 2:
For time:
5 muscle ups
10 Deadlifts 245 lbs men, 165 lbs women
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
10 Deadlifts 245 lbs men, 165 lbs women
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
10 Deadlifts 245 lbs men, 165 lbs women
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
10 Deadlifts 245 lbs men, 165 lbs women
15 GHD Sit-ups
Sprint 200 yards

Runs will be performed on the 100 meter course touching the ground past the blue line before turning around.

Attention all members and non-members: Veronica Aguila will be putting on an Olympic Weightlifting clinic on Saturday, Sept 10 from 11am-1pm at CrossFit SoCal. 

"UNLOCKING YOUR LIFTING POTENTIAL"

Learn Olypmic weightlifting skills that will develop your potential as better CrossFitter and all around athlete!  All levels are welcome to join the fun!  The cost is $49 by Sept 9th or $59 at the door.

Contact Veronica at natbsquatter@hotmail.com with any questions.

 

Friday, August 19

Don't forget to come out for happy hour at Lei Lounge tonight from 5pm till we shut it down.  

 

Lift

Beginner: Work sets at a weight that is challenging for you.

Novice/Advanced: Work sets at 90% of 1 rep max.

Squat Clean and Jerk: 8 sets of 1. 1 set per minute.

WOD

CrossFit Games Masters Chipper

For time:
10 Handstand push-ups
20 Wall ball shots, 20 pound ball to 10' target man, 14 lb ball to 9' target women
30 Toes-to-bar
40 Power cleans, 95 pounds women/135 pounds men
50 Burpees
60 Sumo deadlift high-pull, 55 pounds women/75 pounds men

Weekend activities:

Saturday:

Olympic Lifting Class: 8AM

Open Gym with suggested WOD of Couples/Buddies Helen Meets Grace: 9AM

Weekend Warriors with Mike: 10AM

Sunday:

Weekend Warriors with Par: 10AM