This is your last chance this month to show your friends what you do every day for FREE. Bring a friend for "Share the Pain"
Complete as many rounds as possible in 12 minutes of:
Box Jump, 12 reps, 24" men/20" women
Thruster, 6 reps, 95 pounds men/65 pounds women
6 Bar-facing burpees
Level "Share the Pain"
Complete as many rounds as possible in 12 minutes of:
Box step ups or Box jumps, 12 reps
Dumbbell Thruster, 6 reps
6 Burpees
Efficient Running Mechanics Series:
Learn how to run efficiently (faster, longer), learn the how and why of past and current injuries, and learn a framework for cultivating a body awareness that extends into all facets of fitness. The foundation laid in this course is intended to be a platform for individuals to use in improving their running and movement for life. Please email Mike at mikek@crossfitsocal.com for more information . The tentative starting date is the week of February 1st. Due to the comprehensive nature of the course, Final scheduling will be done once we have assembled the entire class so that we ensure 100% attendance for all.
Lift:
Bench Press
5x75%
3x85%
1x95%
WOD:
As many rounds as possible in 15 minutes of:
5 Handstand Pushups
10 wall balls 20 pounds men/14 pounds women
15 double unders
This Weekend at CrossFit SoCal
Saturday
8:00 Olympic Lifting Class
9:00 Open Gym
10:00 Weekend Warriors
Sunday
9:00 Strongman Class
10:00 Weekend Warriors
Efficient Running Mechanics Series:
Learn how to run efficiently (faster, longer), learn the how and why of past and current injuries, and learn a framework for cultivating a body awareness that extends into all facets of fitness. The foundation laid in this course is intended to be a platform for individuals to use in improving their running and movement for life. Please email Mike at mikek@crossfitsocal.com for more information . The tentative starting date is the week of February 1st. Due to the comprehensive nature of the course, Final scheduling will be done once we have assembled the entire class so that we ensure 100% attendance for all.
Lift:
Deadlift
5x75%
3x85%
1x95%
WOD:
Seven rounds for time of:
Deadlift, 7 reps 225 pounds men/155 pounds women
7 L-pull-ups
Lift:
Press
5x75%
3x85%
1x95%
WOD:
21-15-9
Ring dips
GHD sit ups
Calorie row
Lift
Front Squat
5x65%
5x75%
5x85%
WOD
2 rounds for time of:
800 meter run
30 hang power cleans 95 pounds men/65 pounds women
30 wall balls 20 pounds men/14 pounds women
Lift
Squat
5x65%
5x75%
5x85%
WOD
3 Round Nancy
3 Rounds for time of:
Run 400 meters
15 overhead squats 95 pounds men/65 pounds women
We will be adding two new Elite Fitness classes to the schedule -Tuesday at 1pm and Thursday at 1pm starting Thursday, Jan. 12th. Come join us!
Lift:
Front Squat
5x75%
3x85%
1x95%
Overhead Squat
5x75%
3x85%
1x95%
WOD:
Level 1
As many rounds as possible in 10 minutes:
5 Squat snatches 75 pounds men/53 pounds women
10 Abmat Situps
15 box jumps 24" men/20" women
Level 2
As many rounds as possible in 10 minutes:
5 Squat snatches 95 pounds men/65 pounds women
10 GHD Situps
15 box jumps 30" men/24" women
Lift
Overhead Squat
3x70%
3x80%
3x90%
WOD
500 meter row
25 power snatch 115 pounds men/75 pounds women
25 clapping push ups
50 walking lunge steps
25 thrusters 115 pounds men/75 pounds women
25 pull ups
400 meter run
This Weekend at CrossFit SoCal
Saturday
8:00 Olympic Lifting Class
9:00 Open Gym
10:00 Weekend Warriors: FREE CLASS
Sunday
10:00 Weekend Warriors: FREE CLASS
Lift
Deadlift
3x70%
3x80%
3x90%
WOD
Helen
3 rounds for time:
Run 400 meters
21 Kettlebell Swings 1.5 pood men/1 pood women
12 Pull-ups
Congratulations to Lisa on her first Muscle Up!
Lift
Bench press
3x70%
3x80%
3x90%
WOD
Level 1
For time:
50 double unders
Run 400 meters
20 push jerks 95 pounds men/65 pounds women
Run 400 meters
20 push jerks 95 pounds men/65 pounds women
Run 400 meters
50 double unders
Level 2
For time:
90 double unders
Run 400 meters
20 push jerks 135 pounds men/95 pounds women
Run 800 meters
20 push jerks 135 pounds men/95 pounds women
Run 400 meters
90 double unders
