Wednesday’s WOD

News & Events:

There will be no 5PM, 6PM or 7PM classes on October, 31st, Thursday. All evening classes will be cancelled due to Halloween. The last running class for that day will be 1PM. Classes will be back to normal Friday.

Vicki will be competing this weekend!! Would love to get some support down there to cheer her on!
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
 

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.

BootCamp:

Buy In:

400 M Med Ball Run (20/15 lbs)

For Time/ Reps 21-15-9:

Pistols

Handstand Push-ups

Cash Out:

400 M Med Ball Run (20/15 lbs)

 

CrossFit #130923:

Warm-up:

5 Min Max Double Unders

Skill:

Burgner

Chipper For Time:

50 Overhead Squats, 45/33 lbs

100 AbMat Sit-ups

25 Overhead Squats, 115/75 lbs

50 Toes-to-bars

10 Overhead Squats, 185/125 lbs

20 GHD Sit-ups