3:30pm--CrossFit Kids
5:30pm, 6pm, and 6:30pm Benchmark Express classes
Tips from Coach
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Thursday, May 30th WOD
Active Warm-up
3 Power Snatch and 3 BTN Push Press (115/75)
EMOM for 8 min
Workout
7 OHS (115/75)
14 thrusters
21 push jerks
28 Front Squat
35 back squats
42 deadlifts
AMRAP in 12 minutes
Wednesday, May 29th WOD
Active Warm-up
100m Sprint
40m Bear Crawl
20m Burpee broad jumps
Then.....
1500m fire hose drag
Tuesday, May 28th WOD
Yoga 8:30pm
We had an awesome turnout for our Memorial Day "Murph" WOD. Thanks to everyone who came out to endure the workout. A huge thank you to all who serve and protect our country as well.
Active Warm-up
1-1-1-1-1-1-1
Power Clean
Workout
Wall Balls (20/14)
Burpee Bottoms
Dumbbell Push Press (40/30)
Box Jump (24/20)
Snatch (45/35)
x3 rounds
*1 minute at each station. Rest 1 minute between rounds.
Monday, May 27th WOD
Memorial Day 9:00am
9am class only today!!
We will be having our annual Memorial Day "Murph" WOD in memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan on June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. We refer to it as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Stay afterwards for a bbq with your CFIE family!! Bring your own meat and a side dish to share and if you want something special to drink bring that too!! Bring your family too!!
"Murph"
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
This is why you should join us today..^^^^
Big thank you to all the people who came out to Regionals! The amount of support for Coach Paul was incredible. The best part of our gym is our camaraderie! We love that people want to share their passion for CrossFit and support our fellow athletes. We know that you all have busy lives, so the fact you chose to spend it with our gym is greatly appreciated. Let’s do this again next year, but with MORE competitors and MORE spectators!!! ☺ Regionals 2014…training starts NOW!
Huge CONGRATULATIONS to our very own Head Coach, Paul Castaneda.
This past weekend he competed in the Southern California CrossFit Regionals in Del Mar. Just to qualify for this event, he had to compete against 3,179 men in the Open and finish in the top 48. At Regionals, he would then compete against the BEST of the BEST in Southern California. It was a grueling weekend packed with 2-3 workouts per day. Each WOD testing strength, agility, speed, power, and mostly heart. As he dedicated his efforts to his daughter Jasmine, Paul powered through each workout. He left it all on the floor, and demonstrated many years of training and dedication to his sport. Some highlights of the weekend for Paul were: overhead squatting 285 twice, performing “Jackie” in 5:24, and killing the box jump and deadlift event with a time of 5:11. It was incredible to watch him compete side-by-side with veteran Games athletes and completely hold his own.
We are all so unbelievably proud of our coach! This was a huge goal of Paul’s and we were so excited to experience it with him. As we watched him compete, we felt as if we were on the floor with him. As he struggled to continue, we could feel his pain. As he rejoiced in celebration, we felt as if we had won. Even though he was the only one out there, he was representing our gym. We are all connected through the common bond of CrossFit and that makes us a team. As we cheered and screamed, our team helped Paul to push through. He ended the weekend in a tie for 13th place out of the 48 in the SoCal Region. AMAZING finish!!!
We are all so inspired by what we saw and experienced this weekend! We are ready to take all this motivation and get fired up in the gym!!!
Way to go, Coach Paul!!! You are an inspiration!!!
Friday, May 24th WOD
Great picture showing the true spirit of CrossFit!!
3:30pm--CrossFit Kids
5:30pm, 6pm, and 6:30pm Benchmark Express classes
"Helen”
400m run
21 KB Swings (53/35)
12 Pull ups
x3 rounds
Thursday, May 23rd WOD
Yoga 8:30pm
Paul preparing for his 3 overhead squats at 285lbs.
Active Warm-up
3-3-3-3-3
Weighted Pull-up
Workout
400m Run
15 Burpee Box Jumps (24/20)
15 Toes to Bar
x3 rounds