090901 – Tuesday

  • Stronger Faster Healthier’s latest shipment of Omega-3 Oils & Whey Proteins (Post-WOD, Fortified, & Hunger & Weight) are in! Get ’em while they last. These always sell out!!!
  • Next Tuesday night, Matty Aporta from Stronger Faster Healthier will be by our box again to talk more about the SFH products with you all. Bring your friends, bring your family, most importantly bring yourself. Everyone learned a lot the last time he was in, and this time it will be even better so we can continue to build on that knowledge.

Don’t forget, we’ll be ‘opting-in’ each week to host the 2011 Open Sectionals for the CrossFit Games. It’s a 6 week process (just 1 wod a week probably) that will lead up to the Regionals and the final Games! What’s great about this is that we all can take part, even if you’re not yet breathing the fire, and definitely for those of you who are! Stay tuned for more details, or visit www.games.crossfit.com.

Firebreather (as defined by the ‘Original Firebreather’, Greg Amundson: Firebreather – Fie-r-bre’-th-er: (n) 1. One who faces the triumphs and tribulations of great physical opposition with an indomitable spirit. 2. An optimistic energy associated with the heart of an athlete.

Tuesday’s WOD’s

All Level CrossFit

A. Snatch Complex

3 reps of each movement x 5 sets (going up in weight each set)

Snatch Grip Deadlift

Power Snatch

Behind Neck Push Press

Overhead Squat

B. 9-15-21 Reps for time

‘Narf Snatch’

Pull Ups

Power Snatch (95/65#)

Level 1 CrossFit

Skill: Thruster

WOD: 9-15-21

Pull Ups

Thruster

  • Stronger Faster Healthier’s latest shipment of Omega-3 Oils & Whey Proteins (Post-WOD, Fortified, & Hunger & Weight) are in! Get ’em while they last. These always sell out!!!
  • Next Tuesday night, Matty Aporta from Stronger Faster Healthier will be by our box again to talk more about the SFH products with you all. Bring your friends, bring your family, most importantly bring yourself. Everyone learned a lot the last time he was in, and this time it will be even better so we can continue to build on that knowledge.

Don’t forget, we’ll be ‘opting-in’ each week to host the 2011 Open Sectionals for the CrossFit Games. It’s a 6 week process (just 1 wod a week probably) that will lead up to the Regionals and the final Games! What’s great about this is that we all can take part, even if you’re not yet breathing the fire, and definitely for those of you who are! Stay tuned for more details, or visit www.games.crossfit.com.

Firebreather (as defined by the ‘Original Firebreather’, Greg Amundson: Firebreather – Fie-r-bre’-th-er: (n) 1. One who faces the triumphs and tribulations of great physical opposition with an indomitable spirit. 2. An optimistic energy associated with the heart of an athlete.

Tuesday’s WOD’s

All Level CrossFit

A. Snatch Complex

3 reps of each movement x 5 sets (going up in weight each set)

Snatch Grip Deadlift

Power Snatch

Behind Neck Push Press

Overhead Squat

B. 9-15-21 Reps for time

‘Narf Snatch’

Pull Ups

Power Snatch (95/65#)

Level 1 CrossFit

Skill: Thruster

WOD: 9-15-21

Pull Ups

Thruster
Monday’s WOD’s:

Level 1 CrossFit:

Skill – Deadlift

WOD: ‘Scaled’ Fight Gone Bad

3 Rounds, 1 minute per station, 1 point per rep, 1 minute break after each round (3 stations)

Deadlift (53/35#)

Box Jump (20″/16″/ or 12″)

Push Press (53/33#)

Post total points (reps) to comments.

All Levels CrossFit:

Skill -Deadlift: 3-3-2-1-1

WOD: (And the September Monthly Challenge)

“Fight Gone Bad”

3 Rounds, 1 minute per station, 1 minute rest after each round.

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Fight Gone Bad is not only our September Monthly Challenge, but it’s also the Work Out of the Day we’ll be doing on Saturday, September 26 at CrossFit North Hollywood, to benefit the Prostate Cancer Foundation and The Wounded Warrior Project. Mark you calendars, it’s going to be an event you do not want to miss out on!!! Everyone is invited!

Pnutz FGBHere lies Peanuts….he did awesome on Fight Gone Bad last night….Saturday, September 26: One Day, One Purpose, One Brutal Work Out!!