Friday, February 10
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
Thursday, February 9
Tony got so into the visualization session that he did not come out of it.
Only 2 days left of "Share the Pain". You know your friends would love it if they got a chance to experience it for themselves.
Grace:
30 reps for time: Clean and Jerk: 135 pounds men/95 pounds women
Level "Share the Pain"
30 Medicine ball clean and jerks for time
Wednesday, February 8
Come out tomorrow night to support Fan's For Fitness at the USD Women's Basketball Game.
It is "Share the Pain" week. Bring a friend to show them what they have been missing for free.
Level 1
Cindy:
As many rounds as possible in 20 minutes of:
■5 Pull-ups
■10 Push-ups
■15 Squats
Level 2
Mary:
As many rounds as possible in 20 minutes of:
■5 Handstand push-ups
■10 1-legged squats
■15 Pull-ups
Level "Share the Pain":
As many rounds as possible in 10 minutes of:
■5 Abmat situps
■10 Push-ups
■15 Squats
Tuesday, February 7
Come out to Fan's For Fitness Thursday night at the USD Women's Basketball game. Even the kids could not help, but join in the fun.
It is "Share the Pain" week. Bring a friend for FREE so they can suffer along with you.
Annie:
50-40-30-20 and 10 rep rounds; for time
■Double-unders
■Anchored Abmat Sit-ups
Level "Share the pain"
25-20-15-10and 5 rep rounds; for time
■Double or Single unders
■Anchored Abmat Sit-ups
Monday, February 5
Emily at the mobility workshop with Heidi Fearon.
It is "Share the Pain" week. Bring your friends for FREE and show them what you have been talking about.
Complete as many rounds as possible in 15 minutes of:
Push press, 7 reps: 95 pounds men, 65 pounds women
Overhead squat, 10 reps: 95 pounds men, 65 pounds women
Good Morning, 15 reps: 95 pounds men, 65 pounds women
Level 2:
Complete as many rounds as possible in 15 minutes of:
Push press, 7 reps: 135 pounds men/95 pounds women
Overhead squat, 10 reps: 135 pounds men/95 pounds women
Good Morning, 15 reps: 135 pounds men/95 pounds women
Level "Share the Pain":
Complete as many rounds as possible in 10 minutes of:
Push press, 7 reps: 44 pound bar men/33 pound bar women
Front squat, 10 reps: 44 pound bar men/33 pound bar women
20" box stepups, 15 reps
Friday, February 3
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
Thursday, February 2
Lift:
Front Squat
5x75%
3x85%
1x95%
Overhead Squat
5x75%
3x85%
1x95%
WOD:
9-7-5-3-1
Cluster 135/95
18-14-10-6-2
Toes-to-bar
Run 250 meters between each round
Wednesday, February 1
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
Tuesday, January 31
Lift:
Press
5x75%
3x85%
1x95%
WOD:
21-15-9
Ring dips
GHD sit ups
Calorie row
Monday, January 30
The birthday girls and their workout.
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:
Squat
5x75%
3x85%
1x95%
WOD:
For time:
Back squat, 25 reps 75 pounds men/55 pounds women
Rope climb, 5 ascents
Back squat, 20 reps 75 pounds men/55 pounds women
Rope climb, 4 ascents
Back squat, 15 reps 75 pounds men/55 pounds women
Rope climb, 3 ascents
Back squat, 10 reps 75 pounds men/55 pounds women
Rope climb, 2 ascents
Back squat, 5 reps 75 pounds men/55 pounds women
Rope climb, 1 ascent
