Friday’s WOD

Athletes,

We have changed the evening class times.  Athletes that signed up for the 7 PM evening special will now be re-directed to the 6:30 PM class instead of the 7 PM since class that will no longer be available at this time. Yoga is cancelled on Thursday, and in it’s place will be Mobility & Stretching with Lindsay at 5:30 PM on the Rink. Please take note new schedule below. Any questions or concern with these changes, please contact Scott (951) 445-3014.

Monday
5 AM CrossFit
7 AM CrossFit
9 AM BootCamp
1 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Tuesday
5 AM CrossFit
7 AM CrossFit
9 AM CrossFit
1 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Wednesday
5 AM CrossFit
7 AM CrossFit
9 AM BootCamp
1 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
 6:30 PM CrossFit
Thursday
5AM CrossFit
7 AM CrossFit
9 AM CrossFit
1 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
5:30 PM Mobility & Stretching (Lindsay)
6:30 PM CrossFit
Friday
7 AM CrossFit
9 AM BootCamp
1 PM CrossFit
5:30 PM CrossFit
Saturday
8:30 PM CrossFit
Sunday
6:00 PM Yoga

 

IT’S THAT TIME AGAIN!!! CrossFit Open!!!

Register for the OPEN here:

 

Whole30 Nutrition Challenge 

Now that you’ve gotten your January training on a regular schedule AND your kicking AZZ doing it…Who is interested in a Whole30 – 30 day food challenge? 

We will be taking sign ups for the challenge startingTUESDAY January 27th.

Whole30 Challenge Dates:
Start: Monday February 2nd
Ends: Monday March 2nd (Midnight)

To participate you will need to do the following:
1) Find a partner (Teams of 2 / $10 buy in per athlete)
2) Come up with a team name and sign up on the sign up sheet that will be on the main WOD board)
3) Come in and get your body fat measured and weight taken
4) Show up at the gym on Saturday Jan. 31st for a mini meeting @10am (We will be providing you all sorts of information that day and last day for measurements)
5) Purchase the book “It Starts With Food” or go to whole30.com to learn more
6) Get ready to start your whole30 challenge on Monday Feb 2nd.

This will be a 30-day challenge. (Feb 2nd to March 2nd) Winning team will receive a GREAT prize, cold hard cash and MUCH DESERVED recognition at the end of our challenge.

*Points will be based on the following for EACH athlete cumulative as a team: (This will be based on the honor system):
1 point per each clean meal daily (3 points daily – Breakfast, Lunch & Dinner)
1 point per Bootcamp/Crossfit workout
2 points for each (Sunday) Yoga Class/Mobility & Stretching (Thursdays)
1 point daily for logging all food in your food journal.

EXAMPLE: Max Daily Points = 3 clean meals (3pts) + CF/BC (1pt) + Logging food (1pt) = 5 POINTS DAILY + Yoga/Mobility (2pts) = 7 POINTS DAILY

Who is is? Let us know here who is your partner and what your team name will be! Don’t forget to put it on the board at the box AND get measured! Good luck everyone!

 

Friday’s WOD

Warm-up:

2 Rounds:

5 Burpees

10 Sit-ups

15 Air Squats

100 M Run

 

BootCamp

25 Minute AMRAP:

200 M Run

20 Wall Balls

10 Toes to Bar

20 Burpees

 

CrossFit

Strength:

 

Weighted Sled Push

3 X

High Handles (there)

Low Handles (back)

Conditioning:

21-18-15-12-9-6-3 of:

Thrusters 95/65/45#
Bar-Facing Burpees

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