Memorial Day

Monday, May 28, 2012

Only Open Gym from 9am-Noon Today!

Row 500 meters
10 PVC Dislocates
10 PVC Dislocates

4 rounds of:
5 Ring Dips, weighted if possible, rest 90 sec between sets

Focus on control, body position and full range of motion.  Use assistance bands as necessary.

For time:
Row 500 meters
30 Pushups or Strict Press, 95lbs
Row 1000 meters
20 Pushups or Strict Press
Row 2000 meters
10 Pushups or Strict Press

25 min cut off

If you do not have a solid pushup, choose a variation that is challenging and focus on moving your shoulders and hips at the same time.  Take breaks as needed, but focus on quality movement and range of motion.

  Use the strict press variation if you have a solid command of the pushup and DO NOT use your legs to perform these presses!

Cool Down:
2 rounds of:
10 PVC Dislocates
Hip Mobility on Box, 30 seconds each
German Hang, accumulate 30 seconds

Sea of rowers…

Open Gym today and it is Memorial Day!  There will still be a coach on staff today, but there will not be a normal organized class!  Feel free to perform the workout of the day OR you have the option to perform a Hero wod in commemoration of those that have fallen in the line of duty for our country.

  Feel free to perform the workout “DT” instead of the above workout if you would like.  Enjoy your day!!


In case you were unaware, there is a Facebook Group entitled ‘Gym Members and Friends‘ where we share pertinent information about the gym, activities and upcoming information….oh, yeah and the occasional photoshopped image of each other!  The main reason I bring this up is, first, that you should join up so you get notices about fun stuff that we are up to, but specifically so that you know about the upcoming local CrossFit competitions!  Many of you have expressed interest in joining or trying out one of these events to test your fitness and give you something to train for.

  Here is your opportunity!  Check out the two options below.  They are randomly happening on the same day, August 18th, and we will have athletes at both events.  If you are thinking about it, do it!  Feel free to hit me up with any questions or concerns that you have about registering, but they will both sell out soon!

Central Coast Clash:

Hosted by CrossFit Ventura, we have participated in this event every year for the past three years.  A well run event for ALL SKILL LEVELS, this is guaranteed to be a well programmed and challenging event for all.  This is the event that I will be participating in personally.  Click HERE to register.

Beach Cities Battle:

Hosted by CrossFit Code 3 from Torrance.  Come out and meet our South Bay  friends and neighbors!  Compete against athletes of all levels from all over the LA area.  They are offering Advanced, Intermediate and Masters divisions!  Click HERE to register.

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