Thursday’s WOD

News & Events
Anybody interested in competing at this event with Vicki!!!??  You get to pick the level. Advanced – Intermediate – Scaled . This is a great opportunity to get a feel for the competition side of things, especially since you can pick the level at which you compete!! Anybody up to it???
California Affiliate League –  Saturday Light Nights
Date: November 2nd, 2013
Individual Athlete Event
Signed-up from CFU: Vicki Brands
Location  – CrossFit 2.0 in San Marcos
Registration Click Here!!
Sickies! 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.

 

CrossFit #130921:

Warm-up:

25 Air Squats

15 Burpees

5 Pull-ups

Skill:

Burgner

 

5 Rounds For Time:

100 M Sprint M

1 Clean & Jerk, pick load 

Max Rep Muscle-ups

 

Advance #130604:

BBG

7X1 Clean and Jerk up to 80% – rest as needed, no higher than 80%

Conditioning

Run 5k


Group #4 Work – 130604:

BBG

1) Every 30 seconds for 3 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 70%

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) Every 30 seconds for 3 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

Conditioning

3 rounds for total working time of:

50 Double-Unders
20 UB HSPU (reg standard)
15 UB TTB

Rest 1:3

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