Thursday – 8.10.17 – Team Couplet

Best of luck to EJ Albaladejo as he ships off with the United States Navy Air Search and Rescue! WOD: Teams of 3 3 Rounds of: 12 Sled Push (90/45) (once all teams push 12 times we will rest 1 minute together) then 1 minute of max Russian KB Swings (pick something you can swing


Wednesday – 8.9.17 – “Vested Triplet”

4:30 class was on fire today! WOD: 4 rounds for time of: Run 400 meters 24 squats 12 burpee box jump-overs Athletes will run 400 meters, then perform 24 air squats, then 12 burpee box jump overs. All divisions will jump/climb over a 30-inch box for their burpees. Once 4 rounds (3 rounds for 50+


Tuesday – 8.8.17 – Sprint – Rest – Sprint

Strength: 1 Push Jerk + 1 Split Jerk (AHAP) WOD: 4 min clock 21 Deadlift (185/135) 9 HSPU 15 Deadlift 6 HSPU 9 Deadlift 3 HSPU 2 min res 5 min clock 5 rope climbs 20 thrusters (95/65)


Monday – 8.7.17 – Triplet

The 2017 crew! AMRAP 17 10 t2b 20ft DB lunge (50/35) 10 Burpee 20 ft DB lunge Finisher: 6 Rounds :20 Hollow Hold :20 Superman Hold :20 Rest


Saturday – 8.5.17 – “Fritz”

Happy Birthday WOD Bud! “Fritzy “ Cash in 40 wall ball 6 rds using one barbell 8 power cleans 6 power snatches 1 OH Squat 9 push jerks 7 back squats 7 deadlifts Cash out 1977m row The six rounds represent the number of years Ray has been doing CrossFit Crx 185/115 Rx 135/95


Friday – 8.4.17 – Bench + Couplet

SCHEDULE REMINDER: 9:30 class will start at 9am today. Setting up for the obstacle course! Strength: 5×3 Bench Press WOD: 21-18-15-12-9-6-3 KB Swing (CrX 70/53 – Rx 53/35) HRPU


Thursday – 8.3.17 – 30-20-10

Triple 3’s at 6am! WOD: 3 Rds For Time: 30 Box Jump Over (24/20) 1 Rope Climb 20 DB Deadlift (50/35) 1 Rope Climb 10/8 Cal Assault Bike


Wednesday – 8.2.17 – Triple 3’s

STRICT press mod that will light your shoulders up! WOD: For Time: 3k Row 300 DU 3 Mile Run


Tuesday – 8.1.17 – 2014 Regional Event 4

Banded walks does a body good WOD: For Time: 21-15-9-6-3 Strict HSPU Front Squat (195/125) Bar Facing Burpee


Monday – 7.31.17 – 21-15-9 Complex

  Skill: Bar Muscle Up WOD: For time: 8 deadlifts (155 / 115 lb.) 7 cleans (155 / 115 lb.) 6 snatches (155 / 115 lb.) 8 pull-ups 7 chest-to-bar pull-ups 6 bar muscle-ups 6 deadlifts (155 / 115 lb.) 5 cleans (155 / 115 lb.) 4 snatches (155 / 115 lb.) 6 pull-ups 5