Happy halloween!!!! Full costumes is highly recommended. Come in for some fun. Regular schedule all day. Only a 4.5.6 pm at night. No 7 pm strength or 8 pm foundations.
5×1 3 position clean and jerk at 80% max clean and jerk
31 cal row
31 thrusters 95/65
31 KBS 70/53
31 overhead walking lunges 45/35
*anytime you rest during a movement you get 3 burpees right then.
CrossFit-JournalPOST ‘Roids All the Rage? – Former WADA head Dick Pound rejects claims sports have purged themselves of steroids and other performance-enhancing drugs. The Director General of the World Anti-Doping Agency (WADA) commended Major League Baseball in August for cracking down on doping in the wake of suspensions handed out to some of the sport’s best-known players. “The MLB has approached the matter in a professional manner throughout, and we look forward … http://ow.ly/2BaqlO
Wednesday October 30th
HAPPY BIRTHDAY LUCAS!!! (It’s not today but he is going out of town)
20 min AMRAP
5 box jumps 36/30
15 double unders
Every even minute you complete 2 body weight hang cleans.
Tuesday October 29th
3 rep max front squat.
Then: max reps in 2 mins at 70%
20 seconds of work followed by 10 seconds of rest. 8 rounds per station.
Ab mat sit-ups
There is no yoga tomorrow at 10 am!
Monday October 27th
50 double unders between each set.
CrossFit-JournalPOST Ironman Meets the California Bear – In 1985, Chris Hinshaw finished the Ironman in second place, and at the peak of his career, he was one of the best triathletes in the world. But years of endurance training left him brittle and barely functional. Today, at 50 years old, Hinshaw runs a 4:58 mile. “The only thing that I’m doing differently is adding CrossFit. That’s it,” he says. “I’m not only functional, I can do things that I could never have im… http://ow.ly/2B6oZJ
Hey all!!! Don’t forget about barbells for boobs at 9 am tomorrow! Come in and show support for those bad ass men and women who have gone through this. We can suffer through one WOD to honor their sacrifice. Also, please wear pink!!! Pink for boobies!
Don’t forget about 8 am costume yoga!!! Woo hoo!
CrossFit-JournalPOST Blind Athlete: Might as Well Jump – Bettina Dolinsek was born blind, but she never asked to be treated differently. That same attitude carries over into her CrossFit training, and she doesn’t shy away from movementseven box jumps. “Growing up blind, you weren’t expected to do much,” she explains. “It honestly makes me angry. That’s not how I want to be treated. I want to be expected to do what everybody else is expected to do.” So Dolinsek started… http://ow.ly/2B3yiG
CrossFit-JournalPOST CrossFit Radio Episode 301 – On Episode 301 of CrossFit Radio, host Justin Judkins interviewed two-time CrossFit Games athlete Talayna Fortunato. This episode was webcast on Oct. 23, 2013. 2:26 Talayna Fortunato and the rest of Team USA will compete against Team World in the 2013 CrossFit Invitational on Oct. 26 in Berlin, Germany. The Games veteran spoke about the upcoming competition and how she received her invitation from Dave Castro. She belie… http://ow.ly/2B1DsH