Affiliate Team to compete this Friday!

CrossFit SoCal's Affiliate Team will be competing this Friday, at the 2009 CrossFit Games in Aromas Ca.

In hopes of representing all of our members at CFSC, we are sending 6 of our strongest individuals to compete for the Affiliate Cup trophy.

For more information and updates please visit the CrossFit Games Website.

Tuesday, July 7th

LIFT
Press 5-5-5

WOD
“Elizabeth”
21, 15 and 9 rep rounds of:
Power Clean 135lb men/ 95 women
Ring dips

Post weight and time to comments.

Monday, July 6th

Lift

Squat 5-5-5

WOD

21-15-9

Burpees 

Box Jumps

Pullups

Post weight and time to comments.

HAPPY 4TH OF JULY EVERYBODY!!!

Now do some squats for the flag!!!

Reminder:  There will be no Weekend Warriors today due to this wonderful holiday!

If you are hardcore and patriotic enough, you could do some squats for the country!

July 4th WOD:

100 Squats

Eat 1 hot dog

75 Squats

Eat 1 hot dog

50 Squats

Eat 1 hot dog

25 Squats

Drink a beer!

(Goes great with BBQs!!!)

Friday, July 3rd

WOD
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps (women 65lbs)
95 pound Hang Powercleans, 7 reps (women 65lbs)
95 pound Sumo Deadlift High-pull, 10 reps (women 65lbs)

Post time to comments.

Reminder: 8 am Olympic Lifting Class at the gym will be CANCELLED.  Happy 4th of July!!  We will hold class again on the 11th.

10 am WEW at Mission Bay Park will be CANCELLED this weekend and next weekend.

Thursday, July 2nd

LIFT
Overhead Squat 5

WOD
Three rounds for time of: 
Row 500 meters
75 pound Power snatch, 21 reps (women 55lbs)

Post time to comments.

Wednesday, July 1st

LIFT
Deadlift 3-2-2-1-1-1 (max out)

WOD 
Three rounds for time of:
135 pound Deadlift, 15 reps
Run 400 meters
15 GHD Sit-ups

Post time to comments.

Tuesday, June 30th

LIFT
Squat 5-5-5

WOD
20-15-10 and 5 rep rounds of:
Burpees
L Pull-up

Post time to comments.

Monday, June 29th

LIFT
Bench 5

WOD
Complete as many rounds in 20 minutes as you can of:
5 Handstand push-ups 
10 Bench press 135 pounds, (women 95lbs)
15 Push-ups
20 Dips

Post weight and time to comments.

Thursday, June 25th

"DT"

5 Rounds for Time

12 Deadlifts 155m/100f

9 Hang Power Cleans

6 Push Jerks

Post time to comments

Reminder - This Friday only (6/26) there are no late afternoon classes