Monday’s WOD

News & Events

Taking home 1st Place at the CrossFit Kids & Teens Comp at CrossFit BrandX in Ramona, California!! Way to go Anthony Ortega!!!!!

1379765_605933642803087_1194680214_n

Hey SICK PEOPLE! Please refrain from coming into the gym and spreading your germs to everyone else. Get REST, and RECOVER! Your body, and everyone else at CFU will thank you! Also, Please keep SICK CHILDREN out of the gym. We don’t want our children getting what they have. Thank you for your consideration in keeping our box a healthy place to come workout at.

Please check out the class schedule. We have made class time changes and also added new programs. BootCamp & Olympic Weightlifting.

Childcare is at:
9 AM Monday, Wednesday, and Friday.
5 PM Monday, Tuesday, and Thursday.

Please introduce yourself to new faces in the gym. We are family. Make them feel comfortable and at ease. CrossFit can be intimidating coming into.

Please make sure all children stay off the gym floor, and off on equipment. Rink, and the office are safe areas for the kids. Thank you.

Classes mobility start’s prompt at class time. Warm-up is to be done before if you arrive early. Please try to not be late.

*All workouts are scaled accordingly to the athletes specific athletic ability.

 

BootCamp #131014:

Tabata Fun & Run:

Tabata Air Squats

100 M Run

Tabata Sit-ups

100 M Run

Tabata Plank Hold

100 M Run

Tabata Burpee

100 M Run

Tabata Flutter Kicks

100 M Run

*each Tabata is an 8 round cycle. Tabata clock will continue to run during the 100 M runs in between each Tabata cycle. After a run, wait till the clock resets to 00:00 to start your next Tabata cycle. 

 

CrossFit #130825:

10 Rounds For Time:

1 Clean & Jerk (175/120 lbs)

5 Pull-ups

10 Push-ups

15 Air Squats

 

Advance#130429:

BBG

1) 7X1 2-Position Snatch – heaviest possible, rest 60 sec.

*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor.

2a) 5X3 Snatch First Pulls w/ 3 count pause at the knee – heaviest possible, rest 60 sec. DEMO VIDEO
2b) 5X5 Tempo HBBS @ 75% – rest 60 sec.

*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

For time:

30 Push Press 135/95#
30 Over-the-Box Jumps 30/26″ (touch top)
30 C2B Pull-ups
30 Deficit HSPU (6/4″ to Ab-Mat)

Midline

1a) 3X20 Reverse Hypers – medium/heavy rest 45 sec.
1b) 3X25 UB GHD Sit-ups – rest 45 sec.