Tuesday’s WOD

News & Events

Please use the shelves (next to water fountain & office) for ALL PERSONAL belongings. We need to keep the floors clear.

Our red & black/orange mats need to be wiped down and stacked after use. Please DO NOT keep them under the rope area or against the walls. clean & stack them by the boxes after use.

ALL Equipment MUST be sanitized and wiped down after use. The bleach/water solution & rags are located next to the water fridge (JONES).

Scanner cards came in!! They look AWESOME! Now we will get the system dialed in and assign everyone a number. Still have some work on our end before it ready to roll out. Spoke to Scott and we are looking at mid to end of August. We have some other things that are taking priority over that right now.

On August 17th, 72 teams will gather at Cal Tech in Pasadena to compete in a Team CrossFit event comprised of 2 females (Missy Upton & Kayla Larkin) and 2 males (Bret Daeley & Kylie Medlin). This will be an all day event testing teams endurance, strength and mobility. At the end of the day they will crown the top three winners with cash prizes, shoes and much more. Throughout the day spectators will enjoy a multitude of vendors, prizes and an assortment of food trucks. Would love to have the support from our CFU Fam Bam there to cheer/support our peeps! Please check the whiteboard to sign-up for CARPOOLING!

Heather is taking over all the accounts. Scott will only be signing up the new people. If you have questions or anything to do with the new system, please direct them to her. Email heather@crossfituncensored.com Cell 951-445-3042.

We now have free childcare at 5:30 PM for: Monday Tuesday & Thursday. For more details speak to Kristy Underdown or Scott Labeda.

 

Warm-up:

10 Pistols

10 Grasshoppers

(3) 1 Minute Handstand Hold

Skill:

None

 

Michael / 3 Rounds For Time:

Run 800 Meters

50 Back Extensions

50 Sit-ups

Camera_th-2.jpg

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

 

Advance WOD 130319:

BBG

1) EMOM for 5 minutes:

2 Clean & Jerks (full) @ 75%

Then, when the clock hits 5:00-

2 minute AMRAP of:

Clean & Jerks (full) @ 75%

*Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load.

Strength

HBBS (based off 130129): 1X5 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 2-3 minutes.

Conditioning

4 rounds for total working time of:

Row 500m
14 Lateral Burpees (over bar)
7 Power Snatches 135/95#

Rest 1:1

*Notes: Choose a pace on the Row that is roughly 90% of your best 500m. All 4 rounds should be at that pace, with the Burpees and Snatches being all out efforts.