Wednesday, March 13, 2013

ANNOUNCEMENTS:

• Workout 13.2 is announced tonight at 5pm! What do you think it will be this week? Let's go Crossit SoCal
• WOMEN'S ONLY CLASS TODAY 9:30AM AND 7PM
• PALEO LADIES BRUNCH this Sunday March, 17 from 11am-3pm at Kate Sessions Park in PB. Check out the facebook event for more info.

TODAY'S WOD:

Skill: jumping from knees plus jump for distance(this is one sequence with no pause between the jumps

Lift: 15 minutes to establish max clean and jerk

WOD: For Total Distance rowed with a 17 minute time cap:

3 minute row

4 box jumps @ max box jump height minus 6 inches (a 45# and 25#)

1 Clean and Jerk

Rest 3 minutes

2 minute row

4 box jumps @ max box jump height minus 6 inches

1 Clean and Jerk

Rest 2 minutes

1 minutes row

4 box jumps @ max box jump height minus 6 inches

1 Clean and Jerk

Level 4 – 205/145

Level 3 – 185/ 135

Level 2 – 155/115

Level 1 – choose weight

Tuesday, January 22, 2013

 

Lift:

15 minutes to establish max effort front squat

WOD:

10 minute AMRAP:

8 Deadlift

10 TTB

12 bulgarian split squat (12 per leg)

level 3: 225/135#

level 2: 185/125#

level 1: choose weight

Thursday, January 10, 2013

Share the Pain Week is here!  Bring friends, family and co-workers in for FREE and show them what CrossFit is all about.

Challenge: tabatta double unders for total reps 

WOD: 5 minutes AMRAP:

6 Front squat

12 Kettle Bell swing

Then,

5 minute AMRAP:

10 Squat box jumps 24/20”

30 Mountain climbers

Level 3: 135/95, 2/1.5 pood

Level 2: 115/75, 1.5/1 pood

Share the pain: choose weight

 

Saturday, November 3, 2012

Adrian and Jamie are competing in the C.A.L. today at 4 pm.  Good luck and show them what SoCal is made of!  If you are free go support them in your SoCal gear!

**Reminder - Fall Back: The clocks are set back one hour during Fall Back. In 2012, Fall Back occurs on Sunday, November 4.  Don't miss your workout!**

Fit Wars is taking place tomorrow at 11 am.  After you get your workout in come check out the competition! 

**NO Strongman class tomorrow!**

8 am: Olympic Weightlifing

9 am: Open Gym or WOD (TBD)

10 am: FREE Weekend Warriors class with Carrie.  All are welcome!  Bring friends and family for a fun workout!  We will no longer be hosting a free Weekend Warriors class on Sunday's at 10 am.  This class is going to be a members only class with Coach Wilson.

WOD:

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Sunday, October 28, 2012

9 am: Strongman Class with Jenn

10 am: We will no longer have a free Weekend Warriors class on Sunday's.  This class will be a members only class with Wilson.

WOD:

12 min. AMRAP:
10 box jump (24"/20")
5 wall climb
10 V-up
5 Turkish get-up (35/25)

Sunday, September 23, 2012

9 am: Strongman Class with Jenn

10 am: Free Weekend Warriors Class with Carrie.  Bring friends and family!

"Deck of Cards"

 

Hearts = pushups

Diamonds = sumo deadlift high pull with kettlebell

Spades = squats

Clubs = kettlebell swings

Jokers = 250 meter run

Aces = 14 burpees

Kings = 13 arm haulers

Queens = 12 mountain climbers

Jacks = 11 jumping jacks

11 am: Basic Boxing Fundamentals Workshop with Adri and Kim (Members Only)

Saturday, September 22, 2012

Please welcome Coach Kyle, the newest addition to the SoCal staff.  You will see him coaching some Weekend Warrior Classes as well as seeing him in the evenings.  Say HI and introduce yourself if you haven't already.

8 am: Olympic Weightlifing

9 am: Open Gym or WOD (TBD)

10 am: Free Weekend Warriors class with Falke.  All are welcome!

12 minute AMRAP
250 meter run
5 burpees

10 v-ups
15 supermans

Wednesday, September 12, 2012

Join Diane Sanfilippo at CrossFit SoCal on Friday, October 26th from 7 - 9 pm for a book signing and Q&A about her new book, Practical Paleo! 

This event will also feature some amazing food by Pete's Paleo! Enjoy dinner at the event at a special promotional price of $5!

Grab a book at the event or bring one you already purchased to have it signed. Books are available for $25 with an advance order, and a limited number of extras will be on-hand for day-of purchase for $30.

Spread the word! This event is open to anyone but you MUST RSVP here with Eventbrite to receive your ticket to be able to attend.

Lift:Deadlift

Beginner 3 sets of 5, 5 to 10 lbs heavier than last time

Advanced: 5@ 75%, 3@85%, 1+@ 95% of 1 rep max1 set every 3 minutes

WOD:

25 Deadlifts

25 Burpee Box Jumpovers

25 Clusters

25 Toes to Bar

As many rounds as possible in 3 minutes

rest 60 seconds

As many rounds as possible in 6 minutes

rest 60 secondsFor time (12 minute cap)

Level 1 155/105 deadlift, choose box height, 95/65 lb cluster
Level 2 185/135 lb deadlift, 20/18" box, 115/75 lb cluster
Level 3 225/155 lb deadlift, 24/20" Box, 135/95 lb cluster

Saturday, September 8, 2012

Happy Birthday Ahmik and Mike!  We have a special WOD planned in your honor :)

8 am: Olympic Weightlifing

9 am: Open Gym or WOD (Ahmike)

10 am: Free Weekend Warriors class with Coach Brooke.  All our welcome!

Monday, September 3, 2012

We will be holding two classes today at 6 and 10 am.  Come get your workout in with Coach Richard before you relax and enjoy the holiday!

Get your Pete's Premade Paleo orders in by midnight TUESDAY for pickup on Thursday from 4:30 - 8 pm.

Team of 4

WOD

Event 1-
400 meter med ball Indian run with 20 lb ball

Base Station

Event 2-
Team does a total of 40 Handstand push-ups (2 people working at a time)

Base Station

Event 3-
Team does a total of 100 Pull-ups (2 people working at a time)

Base station

Event 4-
Team does a total of 100 Burpees

Base Station

Event 5-
Team does a total of 20 rope climbs

Base station - all members rotate one exercise once each member has completed their 15 reps of the exercise. The team can move on from the base station to an event once all members have completed each exercise.
The base station exercises are:
15 KB swings 1.5/1 pood
15 Thrusters 45/33lbs
15 situps
15 box jumps 24"/20"