One class only today!!
9am Monday Funday WOD with Coach Paul!!
9am CrossFit Kids with Coach Shawna
Hope to see lots of faces there. Have a safe holiday with your families!!
Tips from Coach
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Sunday, September 1st WOD
Over the Line!!
Come out and join your CrossFit family for a little Over the Line!! Meet at Vernola Park located on the corner of Bellegrave and Etiwanda at 9am. Over the line is a bat and ball sport played kinda like baseball however there are no running of bases. Afterwards we will head over to the CrossFit house and do a little bbqing!!
Post what you will be bringing to eat in the Facebook group feed, or call/text Shawna (909) 851-1332. See you guys Sunday!!
Saturday, August 31st WOD
9am GROUP workout with Coach Amanda
**She will be running a hero WOD "Hotshots 19", to honor the 19 Granite Mountain Hotshots firefighting team who lost their lives on June 30, 2013. Donations are encouraged but not required. Click here for more details and to see the workout.
REMEMBER: Join us on the first Saturday of every month for a free group workout. Next Free Saturday group workout will be held on September 7th @ 9am.
No Pool Wod today
Thursday, August 29th WOD
Jason showing off his handstand skills during vacation.
Active Warm-up
3-3-3-3-3
Squat Clean+Front Squat+Push Jerk
Workout
10 Overhead Squats (135/95)
50 Double Unders
x3 Rounds
Partner Day!!
Wednesday, August 28th WOD
CrossFit Kids 5:30pm
Coach Lane with Summer at San Diego Frogman.
Active Warm-up
10-8-6-4-2
Burpee Box Jump
Pull-ups
Workout
Partner WOD
7 Wallballs
25 Double Unders
AMRAP 7min
6 Kettlebell Swings(70/53)
50m Sprint
AMRAP 7min
5 Burpees
100m Row
AMPRAP 7min
*one partner works at a time; other in leaning rest
Tuesday, August 27th WOD
Derek and Tina....2 of our amazing judges from this past weekend's San Diego Frogman event. Thank you so much for coming out and helping.
Active Warm-up
800m Run
Workout
1-3-5-7-9-12-15
Strict Chin up
Toes to bar
Push press (bw)
Monday, August 26th WOD
CrossFit Kids 5:30pm
Paco and Coach Mondo sporting their Frogman wear in the Progenex booth.
Active Warm-up
1-1-1-1-1-1-1
Shoulder Press
Workout
15 Thrusters (115/65)
100ft Run
50 One-arm KB Snatch (53/36)
100ft Run
100 Double Unders
100ft Run
50 KB Swings
100ft Farmer walk with KB back to barbell
15 Snatch (115/65)
25 min cut-off
Friday, August 23rd and Saturday August 24th
Gym will be closed today and tomorrow so our amazing staff and volunteers can prepare for our San Diego Frogman Competition going down tomorrow at the Coggan Family Aquatic Center in La Jolla, CA.
If you have yet to see this one-of-a-kind competition you have been missing out. Come out and support our gym and this amazing event.
Coggan Family Aqutic Center
800 Nautilus Street
La Jolla, CA
92037
Thursday, August 22nd WOD
Active Warm-up
Complex-
1 power snatch
2 OHS
3 behind the neck push press
10 mins to find max weight
Workout
15 Cleans (155/100)
30 toes to bar
30 box jumps (24/20)
15 muscle-ups
30 push presses (40/25)
30 double-unders
15 thrusters (135/95)
30 pull-ups
30 burpees
40m Overhead walking lunges (45/25)