The WOD can be completed as a team or individual. As a team, share the work load. Teams can not move on from one movement until the last movement is complete. Only one person works at a time. Parter will perform single unders while waiting.
CrossFit competition has ended for most (except for our Frogs, of course), but race season is upon us! Get signed up this week with our Race Teams and we will email you race information directly! The picture taken above was from the most recent CFIE Mud Run Team after the World Famous Camp Pendleton 10k Mud Run. Hopefully we can double the attendance next year...
Get your orders in for equipment!!! So many of you have asked for your own personal jump ropes but nobody is ordering them. Make that phone call! Don't regret it later...
Open gym 9am-12pm
Today's suggested WOD:
1-1-1-1-1-1-1 Snatch
1-1-1-1-1-1-1 Clean/Jerk
1-1-1-1-1-1-1 Deadlift
Let's get some PR's for the Oly Record board!!! (don't forget the power lifts too!)
All athletes participating in the 31 Heroes WOD must register! The workout is optional but the spirit of the event is to raise money, not complete the WOD. The 31 Heroes WOD has been released and requires a partner so grab a partner and register for this event. This is a worldwide event that will take place in thousands of CrossFit gyms simultaneaously. We expect MAX participation for this event. 100% of the funds raised will go to aid families who lost their brother, husband, father, or son. If you're intersted in volunteering time or food for the event, contact Coach Shawna. The event will run for several hours to allow everyone a chance to participate. We have invited the Barbells For Boobs team over to complete the 31 Heroes WOD with our athletes. This is another reason for max participation!! Let's show them how strong CFIE is and support 2 good causes. They intend to promote their upcoming event in October so let's be ready to show support for their program, as well.
This is a Hero WOD so you know it will be tough. If you would like to complete this workout with a partner, have them wait in the leaning rest. If you wish to complete it solo, you may do so.
The Frogman Challenge is right around the corner and we need competitors and volunteers for the event so SAVE THE DATE !! (September 25th)
Progenex has been ordered and is on the way!
31 Heroes tribute WOD is going to be held September 3rd at CFIE as well as the USS Midway. There will be approx 200 athletes at this event. If you would like to participate in this event, comment below. If we have a crew large enough, we will host the workout AND participate in person. Either way, register through the 31 Heroes website.
CHANGES:
We've been stood up several times lately at the noon class so we will be cancelling that class BUT offering an alternative mid morning class at 9:30am on Tuesdays and Thursdays. This class will commence this Thursday (Aug 25th) with Coach Shawna. No more noon class. Fridays will also be strictly open gym times. The classes have blended together on Fridays and with everyone on their own clocks, we will have open gym hours weekly starting this Friday.
ORDERS:
The gym is prepared for our next large order of equipment and many of you have requested equipment. To avoid individual shipping charges, we will make one LARGE order for the gym as well as individual athletes so that you may receive our volume shipping discount. Anything that you need to complete your home gym or that you'd rather have your own personal set of, this is the time to order it!
Bumper plates - $1.25/lb. for Kg plates or $1.85/lb for Standard plates Oly lifting bars - $135 Rubber mats for dropping weight (4'x6') - $50 Speed rope - $15 *these have a swivel. Cheap ones are at Sport Chalet for $7 Wire speed rope - $20 Buddy Lee signature rope - $50 Climbing rope - $125 Training rings (pvc) - $55 Oly rings (plastic w/rubber grip) - $75 Dynamax wall balls - $85-$95 (up to 14 lbs.) Rage wall balls - $85-$125 (up to 20 lbs.) Stud bar (pullup bar) - $150 Kettle bells/Dumbells - $1.25/lb Concept 2 indoor rower - $900 Ab mat - $35 Pullup assist bands - $32/set
All prices above do not include shipping and tax. The larger the order, the cheaper the shipping! Let me know by Friday what you want. Payment must be paid PRIOR to order placement. CFIE can charge a major credit card, if necessary. We've had athletes ask about ordering their own equipment for quite some time so I hope we can get everyone all that they need in one order. Some have asked about stocking their home CrossFit gyms and now is the best time!
Workout: 30 lateral burpees; 1 muscle up 30 pullups; 1 muscle up 30 jump squats (45); 1 muscle up 30 atomic situps; 1 muscle up 30ft handstand walks; 1 muscle up
x 3 rounds
Thank you to everyone for the surprise! The bike is amazing!! I can't believe you all were able to keep me in the dark. I appreciate it so much, seriously! You're the best people anyone can ask to be around and I feel truly blessed to be able to work with you all on a daily basis. Thank you!!!