I want to congratulate Phil and Camille for finishing their Level 1 Certification course this past weekend!!! This is a great accomplishment for any CrossFitter who wants to further their understanding of the methodology of CrossFit and how much actually goes into making it work. They are definitely two worthy individuals and I am very impressed with the dedication the two of them have shown. Lauren, you're next:)
Some of the skyline in Chicago
5-5-5-5-5-5-5-5 of Weighted Ring Dips
15 minute AMRAP of:
7 Hang Squat Clean
7 Push Press
7 Box Jumps
I hope everyone has a great class today and enjoys seeing a new face up in front of the class. Show Amy what you got today!!!
3-3-3-3-3 of pistol squats right/left
30-27-24-21-18-15-12-9 reps of:
DB Push Press
I want to remind everyone that Friday's class schedule is 9:30 am, 4 pm, and 5:30 pm. I will be out of town so, Amy will be coaching these classes. Amy is a coach at CrossFit San Elijo and I know you will all love her.
3-3-3-3-3 of Back Squat
10 rounds for time of:
15 Box Jumps
8x100 meter sprints w/ 90 seconds rest in between each run
12 minute Amrap of:
3 Wall Walks
6 DB Hang Squat Cleans
9 Ring Dips
I want to remind everyone the 3 pm and 4 pm classes are cancelled today. All other classes will be as scheduled.
2-2-2-2-2 of shoulder press
Find a target that is one foot above your reach and touch that target during the jump of the burpee!!! Yay!!!
I want to thank everyone who made it out to the CFT/CFM wod on Saturday. For those that weren't able to make it, don't worry because we have already started some ideas for the next get together.
On another note, there are going to be some schedule changes a couple of days this week. The first is for Tuesday as I will be on San Diego doing some work with CrossFit Headquarters in the afternoon. Because of this there will not be a 3 and 4 pm class. All other classes will be as scheduled. Sorry about any inconvenience. I will keep you all up to speed with other changes this week.
3-3-3-3-3 of ab rollouts
5 rounds for time of:
300 meter run
6 Power Snatches
9 Overhead Squats
So, tomorrow is the day that we will show the local CrossFit community what we got!!! Saturday morning we will be doing a team WOD throwdown with CrossFit Murrieta and we need all of you to be there to represent. I am so excited to have all of you there with us and for you all to meet some great athletes from CrossFit Murrieta. See you at 8:30 at Central Park off of Willows in Murrieta. Here are some directions:
From the intersection of Winchester Rd. and Murrieta Hot Springs Rd. head East.
Take the fourth LEFT onto Willows Rd.
Willows Rd. dead ends at Central Park Dr.
Park on Central Park Dr. in front of the park.
2 minute ring L-sit or 3-3-3-3-3 Skin the Cat
21-15-9 reps of:
Push Press (35/25)
Lateral Over-the-Bar Burpees
Dylan represented his school as well as CrossFit Temecula this past Saturday by taking 1st place in his tournament... and popping this guys shoulder out of the socket:/ You're a brutal man, Dylan:)
Sorry about not being able to post this last night for everyone to see. We won't have the internet back on until Monday so, it is making it hard for me to post the night before.
3-3-2-2-1-1 of TGU
400 meter run
1 Round of Cindy
300 meter run
2 Rounds of Cindy
200 meter run
3 Rounds of Cindy
100 meter run
4 Rounds of Cindy
1 Round of Cindy = 5 pullups, 10 pushups, 15 air squats