Get Ready

Three rounds for time of:

30 Wallball shots, 20 pound ball (10.5 foot target)

75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Jason Khalipa 11:18, Carey Kepler (45lbs) 11:01. Post time to comments.


This Saturday, July 23rd, we will be meeting at our regular volleyball spot off of Pacific and Mast St in Marina del Rey around 1:30pm. Click here for a map. Look for parking along Pacific or on via Dolce and walk across the lagoon. We will have our tent up with the PCF Banner. Feel free to bring any extra games, beverages and food. The walk to Venice Pier is about a ½ mile. Don’t worry if you aren’t that good, all skill levels welcome!

This Sunday, July 24th, we are having a Potluck at the Paradiso Mansion! We will provide the Infamous Norcal Margaritas, a hot grill and plenty of fun and games. Bring along your favorite dish or something for the grill. If you don’t know where we live, please contact us or put a note in comments and we will let you know! The party will start at 1pm and last until…

The CrossFit Games is next weekend!! We will be attending all three days, with CrossFitters attending from all over the world, there will be plenty of activities to keep you entertained. We plan on arriving early on Friday to create a home base in Tent City for the weekend. Read over the event details if you haven’t yet.  Don’t worry about missing out on your workouts! Thanks to a few members helping out, we will be open for our regular hours as an open gym.  There will still be warm ups, wods and cool downs available for you, but the instructors will be enjoying the CrossFit Games festivities!  For those that plan on attending the Big Event, there will be a workout area provided as well, so you can compete for the fittest spectator!  So come on out to see how big the community really is, to witness some of the greatest all around athletes on the planet and to watch history as CrossFit emerges as a powerhouse in the sporting world! Again, more details here or comment if you have any questions.

Not quite sure what the Games are all about?  Listen to Zeb give a brief explanation here.

Week 4 Pose Running Programming

*1/2 mile easy jog (add jump rope – optional)
*3 sets of 3 running drills (listed below)
*3 sprints less than 100m at 80%, 90%, and 100%. Recover completely and begin the workout.
Stable Arm Drill – 3 x 30 meters
Carioca – 3 x 10 meters each direction
Wall Drill, facing the wall – 3 x 20 each leg
Interval WOD:
12 intervals at 1 minute, rest 30 seconds
*Keep your interval distance within 5-10 meters of each other
Tempo/ TT WOD:
5k Time Trial
*You should PR on this from 3 weeks previously.  Good luck and please post to comments!


CrossFit World Wide!  Emily visiting CF Chiang Mai in Thailand!

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