Wednesday, June 18

Wednesday, June 18

Wednesday, June 18

-THANK YOU to everyone who’s reached out about helping for the competition we’re hosting [Cal Affiliate League] on Saturday evening June 28! We’re always so humbled by the great help we have around the box…it’s a great feeling to have so many people have your back!

If you’re interested in being a part of the awesome come to our ‘info’ meeting [no Chris not our initiation meeting although maybe it should be:) ] Wednesday night [tonight] at 7:30pm after MAP!

-Enlistment Day is Sold Out for this Saturday’s World’s Best Boot Camp. We have started our waiting list…so if you want to get on that contact us ASAP at 818-848-8804.

-And….I’ve gotten great feedback about the double WOD posting…so I’m going to keep it going for now. One of the responses that I didn’t think of was that it helps people plan out their ‘goat’ work [aka the side work you do on your own after class to get better at all the things on our laundry list of improvement!].

Soooo stoked about having a Community of people who value this value their health & fitness and value doing things the right way. Thank you!

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Wednesday’s Training

Fitness/Performance/Sport

Ax3-4 sets
A1; Bulgarian Split Squat [weighted] x6 each leg rest 20 sec
A2. Barbell Bent Over Row x8 rest 20 sec
A3. GHD Sit Up x10-15 rest 1 min

B. Chippah’ – ‘how far can you get’ in 18 min – for time or as far as you can get through it [no DNF…mark the furthest place in the WOD].
400m run
50x Wall ball
35x Burpees
20x DB Snatch [alt arms Fitness to KB swing]
35x Toes to Bar [fitness; Sit Ups
50x OH Walking Lunge
100x Double Unders [Fintess to 3:1 single unders]

 

MAP: 7:30am + 6:30pm

In 30 min AMRAP of the following:
400m run
30x Wall ball
15x Burpees
10x DB Snatch [alt arms/kb swings]
15x Toes to Bar [sit ups]
30x OH Walking Lunge
40x Double Unders

 

And Thursday’s Benchmark Training!

Fitness Only [6:30pm]

Skill: Movement Review [running KB Swing Pull Ups]

WOD: “Helen”

3 Rounds for time [compare to May 2014 for improvement!]

400m run

21x KB Swings

12x Pull Ups

-Finish with: Coach’s Choice!

Fitness/Performance

A. Movement Prep & Skill Review

B. ‘Elizabeth’

21-15-9 reps for time

Power Clean [135/95]

Dips [Ring as rx’d…sub to Static is cool too but not rx’d]

Scale: Weight on power clean then to hang

Scale: Dips do static banded or Burpees over Bar [yes these stink!]

C. Coach’s finisher as needed

CrossFit Football [5:30am]

Strength: Power Clean 5×3

WOD: Elizabeth or static Elizabeth

21-15-9 reps for time

135/95# Power Clean

Dips or Static Dips [then sub to burpees over bar]