Friday May 22, 2015

Posted on May 21, 2015 | 0 comments

No 5am or NOON class today! 

(CLOSED SATURDAY AND SUNDAY)

 

Strength:

Every 90 seconds for 15 Minutes:

3 reps BENCH PRESS, building in weight

 

WOD:

5 Rounds for time:

9 Power Snatch 75#/55#

12 Sumo Deadlift High Pull 75#/55#

15 Box Jumps 24″/20″

Read More

Thursday May 21, 2015

Posted on May 20, 2015 | 0 comments

Hours for this week:

Thursday: No 5am or NOON class! Also, No kids Class.

Friday: No 5am or NOON class! 

Saturday: CLOSED

Sunday: CLOSED 

Monday Memorial Day: 7:30am and 9am ONLY 

 

Skill Warm-up:

8 Minute EMOM:

Even: 10 Alternating Pistols

Odd: 5/3 Ring Muscle Ups

 

WOD: (also for CF MELT)

For time:

50-40-30-20-10

Wall Balls 20#/14#

Kettlebell Swings 53#/35#

Abmat Sit-ups

Read More

Wednesday May 20, 2015

Posted on May 19, 2015 | 0 comments

Hours for this week:

Thursday: No 5am or NOON class! Also, No kids Class.

Friday: No 5am or NOON class! 

Saturday: CLOSED

Sunday: CLOSED 

Monday Memorial Day: 7:30am and 9am ONLY 

 

Strength:

Back Squat

Every 90 Seconds, for 15 minutes, 3 Back Squats …reaching your heaviest set of 3

 

WOD:

7 Rounds for time:

7 Toes to Bar

14 Burpees

30 Double Unders

Run 250m

 

CF MELT:

5 Rounds for time:

Row 400m

15 Sit-ups

25 Wall Balls

100 Jumprope

Read More

Tuesday May 19, 2015

Posted on May 18, 2015 | 0 comments

Hours for this week:

Thursday: No 5am or NOON class! Also, No kids Class.

Friday: No 5am or NOON class! 

Saturday: CLOSED

Sunday: CLOSED 

Monday Memorial Day: 7:30am and 9am ONLY 

 

Skill EMOM:

8 Minutes:

Even: 6 Alternating 1 Armed DB SQUAT Snatch (GET HEAVY)

Odd: 30 Second Handstand Hold

 

WOD:

8 Minute AMRAP:

Row 15/12 Calories

15 Kettlebell Swings 53#/35#

REST 2 MINUTES

 

8 Minute AMRAP:

15 Handstand Push-ups

15 Hang Cleans 95#/65#

REST 2 MINUTES

 

8 Minute AMRAP:

15 Box Jumps 24″/20″

15 Push Press 95#/65#

Read More

Monday May 18, 2015

Posted on May 17, 2015 | 0 comments

This weekend is the California Super Regional!! Our team has been killing it in practice and are ready to compete! 

Hours for this coming weekend are as follows:

Thursday May 21:  

6am,7am, 8am, 9am, 4pm, 5pm and 6pm ONLY. NO 5am or NOON

NO KIDS CLASS

Friday May 22: 

6am, 7am, 8am, 9am, 4pm, 5pm ONLY. NO 5am or NOON

Saturday May 23: CLOSED

Sunday May 24: CLOSED 

Monday May 25th: MEMORIAL DAY 

7:30am & 9am only 

 

Strength:

Overhead Squat

EMOM 10 Minutes: 1 OHS, adding weight…

 

WOD:

21-15-9-6

Overhead Squats 115#/75#

Deadlifts 225#/155#

Chest to Bar Pull-ups

 

CF MELT:

1 Minute Max Reps/ 1 Minute Rest after each movement

Box Jumps

Jumping Pull-ups

Kettlebell Swings

Walking Lunge

Knees to Elbows

Push Press

Back Extensions

Wall Balls

Burpees

Double Unders/ Jumprope

 

 

 

 

Read More

Friday May 15, 2015

Posted on May 14, 2015 | 0 comments

The California Super Regional is one week away! The team is ready! It is going to be a very exciting weekend in Del Mar! Hope to see some of you there! 

 

Strength:

Max Squat Clean

In 12 Minutes, work up to a heay single for the day!

 

WOD:

5 Rounds for time:

Run 400m

15 Front Squats 135#/95#

50 Double Unders

 

CF MELT:

Friday Fun!

Read More

Thursday May 14, 2015

Posted on May 13, 2015 | 0 comments

Skill Warm-up:

8 Minute EMOM:

Even Minutes: Max Distance Handstand walk in 1 minute (or Handstand hold)

Odd Minutes: 5/3 Ring Muscle Ups

 

WOD:

30 Minute EMOM:

Minute 1: 12 Kettlebell Swings 70#/53#

Minute 2: 12 Shoulder to Overhead 135#/95#

Minute 3: 12 Burpees

 

**Scale weight so that you can complete the reps.

Read More