Saturday, 7-14-18
Warm up:
3Rds at easy pace
10 BB Power Snatch
10 BB Push Press
5 Ring row
6RFT
10 HSPU 2:1
15 Power Snatch 75/55
10 Ring Row
15 Push Press 75/55
20/15 Cal Row
Warm up:
3Rds at easy pace
10 BB Power Snatch
10 BB Push Press
5 Ring row
6RFT
10 HSPU 2:1
15 Power Snatch 75/55
10 Ring Row
15 Push Press 75/55
20/15 Cal Row
There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Strength/Skill – Hang Clean Pull 80x3x2 85%x3x2 90x2x3 12 min AMRAP 135/95 RX 9 Deadlift 7 Hang Power Clean 5 Shoulder to Overhead
Christmas party, Dec. 12th @7PM. Sign up if you are coming. $15.00per person. $25 per couple. Christmas special: 3 months for $300.00 for new members. Get a friend to sign up and get half off next month’s membership!! Gear is in!!! 30 min EMOM 5 OHS 95/65 3 Power Cleans 155/115 1 Deadlift 225/185
Saturday, May 19th’s WOD is the Stan Wong 5K. Meeting place is Newport Beach. Strength/Skill – SDHP 10 HSPU 20 Wall Balls 20/14 30 Knees to Elbow 40 Burpees 50 SDHP 75/45 60 D/U’s
“Goodell” 5 RFT – 400m Run 20 Wall Balls 20/14 14 Kettlebell Swings 53/35 38 reps of “X” X = Round 1: Push-Ups Round 2: Air Squats Round 3: Pull-Ups Round 4: Alternating Lunges Round 5: Burpees This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on…
Strength/Skill – Snatch Balance Run to Isabel and jump 400m Run 30 Snatches 135/95 40 Double Unders
WOD: 12 Min AMRAP – 15 Wall Balls 20/14 10 HR Push Up 5 Push Jerk 135/95 Strength: 5×5 Deadlift @ 72.5% After each rep, release hands and reset *Scale as needed*