Two Events

Wednesday, December 28, 2011

Tricep Mash or Rack Mobility with a band, accumulate 2 minutes on each arm

2 Rounds for Quality of:
Row 250 meters
5 Bridge Wall Walks
30 Second Sampson Stretch

3-3-3-3 Power Clean

21-15-9 reps for time of:
135 pound Clean
GHD sit-up

 Today’s workout can be performed with either squat or power cleans.  For those that are uninitiated to the GHD situp, be sure to scale the volume, depth of movement or substitute double the number of abmat situps!


After our dominance at the local rowing competition two weeks ago, Alexi informed me about an upcoming rowing event in Long Beach.  The first weekend of February, there is a 2000 meter race which qualifies certain people for the Indoor Rowing World Championships (called CRASH-Bs) in Boston at the end of February.

  The last race event we participated in was much more fun with relays, etc., this event is a legit rowing race with the potential to qualify for the world championships!   Alexi will be there coaching her team, but if some PCFers were there to represent she will coach you through the event as well!  The registration fee is only $20 and I promise the event will be a lot of fun, besides, there is nothing like the erg when it comes to kicking your ass into shape! 

Register here.


February 18th, CrossFit FAST will host the Winter Shakedown.  Almost 50 teams from across the region will compete for the coveted Shakedown trophy and over $3,000 in prizes.  Registration will open up New Years Eve at  1PM at this website.  So put together a team of two men and two women if you are interested in competing!  The event will sell out fast.

  Post in comments below if you are interested and need teammates.

  All experience levels are welcome!

Check out pics from the last event here.

Cindy, weighted ring dips:)

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