A Case of the Mondays
Don’t forget Track night tonight at 6:30 at Santa Monica College! 3 Rounds for Quality of: 4 Turkish Get ups, alternating arms 1 Rope Climb Rest as needed, then perform
Weekend Programming!
Below is the Programming for both Saturday and Sunday. Saturday classes will be Open Gym from 8:30 until 11:30am, On Rampers are welcome to attend as well. Sunday classes
Coming Right up!
Saturday classes will be set up as an open gym from 8:30-11:30, due to the Joshua Tree camping trip. There will still be plenty of help on hand to assist
Back to School.
Warm up with 3 rounds of 5 Heavy Good mornings 100 meter build ups 10 High Box Jumps Rest as needed Ten rounds, each for time of: 100 meter sprint
Roadtrip
3 Rounds for Fun of: 60 yard Prowler Push (inside is 3 laps) 40 yard Bear Crawl 10 Basic Dot Drills (youtube video) Rest as needed, then perform 2010 Northwest
Week One Winner!
For Quality: The “Classic” CrossFit Warmup 15 Overhead Squats 15 GHD Situps 15 Hip Extension 15 Pullups 15 Dips Sampson Stretch Rest as needed, then perform Five rounds for time
Track Night Workouts for Tonight and Wednesday!
Following are two track workouts for this week. If you cannot complete both options, just perform Sequence A. For most of the drills, check the Video Library on the left
Monday musing…
Ten rounds for time of:12 Burpees12 Wall ball (20/14) Post time to comments. Demetrius. Are you over paleo-fying everything? As a rare treat, I really don’t see the harm
One down…..
Five rounds for time of: Run 200 meters20 Pull-upsRun 200 meters20 Push-upsRun 200 meters20 Sit-upsRun 200 meters20 Squats Kim Malz 33:15 Post time to comments. Jordan in the zone. When
The Thrill
Warm up to a heavy set of two reps in the squat clean. Rest as needed, then perform Five rounds for time of: 155 lb squat clean, 7 reps 14
