Alison having fun in Jenn's Strongman class. Looking strong Ali!
The gym will be open for two classes tomorrow for Labor day at 6 and 10 am. Get your workout in before you relax and enjoy the day!
9 am: Strongman Class with Jenn
10 am: Weekend Warriors - FREE workout! So bring family and friends and come in for a fun WOD.
Summer is coming to a close so put on your best tank top and get to the gym for CrossFit SoCal's Suns out Guns out Tank Top Friday!
Don't forget to sign up for Marine Fit Wars if you haven't already. Deadline to register is September 9th. Hopefully we have a lot of members representing SoCal and the Marine Corp!
Lift: Barbell Floor Press
10 sets of 2 at 55% of 1 rep max (Guess on 1 rep max)
1 set each minute
WOD:
Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings
10 Box jumps
10 Ring dips
Level 1: 1/0.75 pood kettlebell, 20"" box, assisted or jumping ring dips
Level 2: 1.5/1 pood kettlebell, 24/20"" box
Level 3: 2/1.5 pood kettlebell/ 24/20"" box
Thanks so much to everyone that came out on Saturday in support of The 31Heroes Project! It was an amazing event. We raised over $3,000 which will go towards the Snowball Express, the Travis Manion Foundation‘s Challenge Grants program, and the memorial funds of each of the men killed in action August 6, 2011. Thanks to the vendors HYLETE, Nutrilys Del Mar, Pete's Premade Paleo and DemonBells for coming out. Thanks to CorPoints Acupuncture for the gift cards that were donated to the top 3 teams! It wouldn't have been so awesome if it weren't for all the members, participants, vendors, Navy Seals and spectators. You guys ROCK! Thanks so much for being an amazing community!
Lift: Back Squat
Beginner: 3x5, 5-10 pounds heavier than last time
Intermediate: 3@70%, 3@80%, 3+@90% of 1 rep max
*1 set every 3 minutes
WOD:
Back squat, 21 reps
42 Abmat Sit-ups
Back squat, 15 reps
30 Abmat Sit-ups
Back squat, 9 reps
18 Abmat Sit-ups
Level 1 95/65 lbs
Level 2 135/95 lbs
Join us today at 8am for the 31 Heroes Workout at fundraiser. The first heat starts at 9am. There will be 30 Navy Seals, 1 dog to memorialize the 31 souls that were lost one year ago. There will be several great vendors including Hylete, Pete's Premade Paleo, and Zico to name a few. A bag pipe troupe will kick things off with the National Anthem. We hope you can join us for this amazing event! Registration will now be available at the door including a free t-shirt!
NOTE: Olympic lifting, open gym and Weekend Warriors classes are cancelled today, but don't let that stop you from coming out to participate in this event! If you would like to donate or register to do the workout, you may do so at the door.
WOD (We will also have a scaled version to accommodate all levels):
31 Heroes
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.
Join us tomorrow starting at 8am for the 31 Heroes Workout at fundraiser. The first heat starts at 9am. There will be 30 Navy Seals, 1 dog to memorialize the 31 souls that were lost one year ago. There will be several great vendors including Hylete, Pete's Premade Paleo, and Zico to name a few. A bag pipe troupe will kick things off with the National Anthem. We hope you can join us for this amazing event! Registration will now be available at the door including a free t-shirt!
NOTE: Olympic lifting, open gym and Weekend Warriors classes are cancelled today, but don't let that stop you from coming out to participate in this event! If you would like to donate or register to do the workout, you may do so at the door.
WOD:
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1/0.75 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/33 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders
Alternate WOD if you plan on doing 31 Heroes tomorrow:
3 Rounds for Time of:
Row 400 meters
21 Double unders
12 Pushups
It's SHARE THE PAIN week at CrossFit SoCal! Bring a buddy for free to any class all week long!
We will also be holding a special event this Saturday the 4th! Join us for 31 Heroes fundraiser and workout. Register here today to contribute. We will not be accepting donations at the gym, so please log on to donate and get your t-shirt! There will be over 100 people at this event, including 31 Navy Seals and a bag pipe troupe will kick things off with the National Anthem. We hope you can join us for this amazing event!
Lift:
Deadlift
Beginner: 3x5, 5-10 pounds heavier than last time
Intermediate: 5@65%, 5@75%, 5+@85% of 1 rep max
*1 set every 3 minutes
WOD:
4 Rounds for time of:
2 Thrusters
4 Burpees
8 Deadlifts
4 Burpees
2 Thrusters
Level 1: 95/65 pound thrusters, 155/105 pound deadlift
Level 2: 115/80 pound thrusters, 225/155 pound deadlift
Level 3: 135/95 pound thrusters, 275/185 pound deadlift
Level Share the Pain: thrusters with PVC, dumbbells or an empty bar, kettlebell or 75/53 pound deadlift
It's SHARE THE PAIN week at CrossFit SoCal! Bring a buddy for free to any class all week long!
We will also be holding a special event this Saturday the 4th! Join us for 31 Heroes fundraiser and workout. Register here today to contribute. We will not be accepting donations at the gym, so please log on to donate and get your t-shirt! There will be over 100 people at this event, including 31 Navy Seals and a bag pipe troupe will kick things off with the National Anthem. We hope you can join us for this amazing event!
Lift:
Bench Press
Beginner: 3x5, 5-10 pounds heavier than last time
Intermediate: 5@65%, 5@75%, 5+@85% of 1 rep max
*1 set every 3 minutes
WOD:
5 Rounds for time of:
Run 250 Meters
5 Power Cleans
10 Ring Dips
Level 1 choose weight
Level 2 135 pounds men/95 pounds women
Level 3 155 pounds men/105 pounds women
Level Share the Pain, 44 pounds men/33 pounds women and jumping ring dips
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