Active warmup:
WALKING LUNGES
Workout:
100m bear crawl
21 kb swings
15 jump squats
9 pullups
X 5 rounds
Cool down:
35 mt climbers
POST TIMES BELOW IN THE COMMENT SECTION
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Active warmup:
WALKING LUNGES
Workout:
100m bear crawl
21 kb swings
15 jump squats
9 pullups
X 5 rounds
Cool down:
35 mt climbers
POST TIMES BELOW IN THE COMMENT SECTION
POST COMMENTS AND TIMES!!!!!!
Active warm up:
SINGLE UNDERS
Max reps in 3 minutes
Workout:
21-15-9
Double unders
HSPU
Burpees
Cool down:
30 pullups
Active warm-up:
CALF RAISES (33/22)
Max reps in 3 min
50 situps
50 SMBX
800m run
X 3 rounds
NOON CLASS IS CANCELED TODAY. WE APOLIGIZE FOR ANY INCONVENIENCE.
Congrats to our CFIE athletes who competed this weekend in the Bootcamp Challenge put on by the USMC down in San Diego. Sergio, Jonah, Steve, Glenda, Christine, Sarah, and Jodi made us all very proud!!
Pat them all on their back for competing but shake Sarahs hand for coming in 3rd and Jodis hand for placing 1st! Amazing job!
Active warm up:
CRUNCHES
Max reps in 3 minutes
Workout:
15 Deadlift (225/170)
25 box jumps
X 5 rounds
Cool down:
100 med ball sit ups
There are 2 events to choose from today:
The riverside mud run
Or
Marine corps boot camp challenge.
I hope you don't waste an eventful Saturday!
PR day!
Your choice of 4 workouts to burn through. We're looking to add names to our record board or improve on existing times.
Your choices are:
Annie
Diane
Helen
or Elizabeth
Good luck!
Active warm up:
None
Workout:
The CIA 7
7 handstand pushups
7 thrusters
7 knees to elbows
7 deadlifts
7 burpees
7 kb swings
7 pullups
X 7 rounds
Active warm up:
PUSHUPS
Max reps in 3 minutes
Workout:
400m run
21-15-9
Kettle bell swings
Power cleans (135/95)
Cool down:
100 knees to elbows
Congratulations to Debi for completion of her CrossFit Level 1 coaching certification! Her background in fitness, the military, and gymnastics will make a great addition to our current roster of knowledgable, experienced coaches!
Active Warm up:
BW DEAD LIFT
Max reps in 2 minutes
Workout:
20 double unders
20 pushups
20 jump squats
20 pullups
20 tire flips
X 3 rounds
Cool down
35 ab rolls
9:00 am
Marine Corps Recruiting Depot, San Diego
We currently have several participants competing in this event. It's not too late to register!! We have plenty of room so carpool with the 8 of us going!!
Active Warm-Up:
LATERAL LUNGES
Workout: From the 2009 CrossFit Games...
30 wall ball shots
30 squat snatches (75/45)
x 3 rounds
Cool Down:
100 half situps
100 crunches