4/1/15

APRIL PAYMENTS NOW DUE

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WARM UP

Coach’s Choice

STRENGTH

OTM 10

2 Deadlift @75-80% of 1RM

WOD

5 Rounds for time:
50 Double Unders
15 Burpee Box Jump 24/20
400 Meter Run

3/31/15

We are canceling all morning classes this Thursday April 2nd due to spring break. Open gym will be 4:45-6:30pm only!!

2 trailer park girls go round the outside, round the outside, round the outside

2 trailer park girls go round the outside, round the outside, round the outside

WARM UP
Coach Choice

STRENGTH CONDITIONING
3 RDS
Back Squat @ 80% of 1RM
80% X 1
80% X 2
80% X 3
80% X 4
80% X 5
Perform 1 squat then rerack bar, then 2 squats rerack and so on up to 5 with each set going unbroken, this is one round. Rest as needed between sets to keep them unbroken.

then:
10 RDS
3 Strict Press at 65-70% of 1RM
3 Tire Flips

3/30/15

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Hehehe

WARM UP

Coach’s Choice

STRENGTH

Turkish Get-up
5×5
(5R,5L=1 Round)

WOD

” Grindy”

For time:
10 Clean & Jerk 135/95
5 Rounds of Cindy
10 Clean & Jerk
5 Rounds of Cindy
10 Clean & Jerk

“Cindy”
5 Pull-ups
10 Push-ups
15 Squats

3/28/15

We are canceling all morning classes next Thursday April 2nd due to spring break. Open gym will be 4:45-6:30pm only!!

Shout out to our first Teen Competitor Bailee!! She is one hardworking chic and will soon be attending the CrossFit Level 1 Certification Course. So proud of you Bailee!!!
photo-59

WARM UP
Bruce

WOD

“Crain”
2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts L3 135/95, L2 95/65, L1 65/45
50-yard sprint
34 box jumps 24/20 or step ups
50-yard sprint
34 clean and jerks L3 95/65, L2 65/45, L1 45/30
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots L3 20/14, L2 14/10, L1 10/6
50-yard sprint
34 pull-ups or banded
50-yard sprint
HERO-Crain_th
Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.