Something new, something cool, something for red, white, & blue!
Thanks to everyone for all the support with Progenex on Monday! I really like their product and have been singing their praises for some time now. We were lucky to have Keymon and Anthony out all day to sample product we love and help us learn about some new ones. I’m so happy that our morning and afternoon classes got to feel the love too and get in on the fun too! We still have plenty of stock available in the lobby if you missed it.
You’ll also notice something new in the lobby. We are now carrying RX Bars. I had an opportunity to meet the owners at Socal Regionals and sample their products and I loved them. They’re low in calories, have good fats, and plenty of protein. Take a look at that ingredient list too! All basic and natural foods: figs, dates, nuts, almonds, and every bar has 3 egg whites! They come in 6 flavors: Apple, Blueberry, Coconut, Cacao, Peanut, and Seasalt Caramel. The perfect pre-WOD fuel, or post-WOD recovery, and at only $2.99, pretty easy on the wallet for the punch they pack.
Today is our first day of the new morning schedule: Monday, Wednesday, and Friday: CrossFit at 6am, Fusion at 7am. Tuesdays and Thursdays: CrossFit at 6am & 7am.
VERY IMPORTANT: This Saturday, 4th of July, we will have one big class at 9:30am-11am during which time childcare will be provided. It will be a partner Hero WOD so you can grab a buddy or make a new friend and sweat it out before you go eat, and drink, and watch things explode in the name of freedom!
We’re closed Sunday the 5th. WHY? So you can enjoy your weekend of course…and maybe I’m doing a little construction that day at the gym. You’ll have to come in Monday, July 6 to find out just what’s being built…but you’re all going to LOVE it!
STRENGTH, TECHNIQUE & DEVELOPMENT: FRONT SQUAT CLUSTERS:
15 MINUTES OF WORK:
A1: Front Squat x 2 + Thruster x 1 (2+1); 5 Sets; Add weight each; rest in rotation
WOD: “DEVIL’S DIVIDE” (20 MIN CLOCK):
Work in teams of 2, one person completes a 2 min. round while other person rests. Then switch. Total is 5 Rounds each. Score is total CALS per team.
In 2 MINUTES complete: 15 Thrusters + Max Row Cals
Suggested loads: #95/65
Fusion: (7:00am & 6:30pm):
12 SETS: (Can be run so partners switch A1 and A2 and do A3 together so rest is same)
A1: 30 SEC AIR ASSAULT BIKE / 10 SEC REST (Transition)
A2: 30 SEC ROW / 10 SEC REST (Transition)
A3: 30 SEC BURPEES / 1 MIN REST
CrossFit: (4:30 is Advanced and requires test-in):
SKILL WORK: HEADSTAND PROGRESSION:
Level 1: Tripod x 45sec
Note: Think of creating a triangle of support; with the head as the top and the hands as the two corners
Level 2: Headstand x 45sec
Note: If your hands are properly placed, the fingers should be just barely visible from the corner of the eyes
Level 3: Forearm Headstand x 45sec
Note: Cup the back of the head with the hands, entire forearm should be use to balance
Level 4: 45 Degree Hollow Body Hold
SKILL WORK 2: TURKISH GET UPS (10 Min Practice):
COMPLETE 10 REPS (each side) within 10 Minutes.
SUPPLEMENTAL STRENGTH WORK:
A1: DB EXTERNAL ROTATION @ 30X1 x 8 Reps (each arm); Rest in rotation
A2: 10 x “Bum Raises” + 10 x “Leg Lifts” (L-Sit Progression); Rest in rotation
B1: LYPT x 8 Reps each letter; rest in rotation
B2: 10 x Knee Raises or Strict TTB
CASH OUT: 50 SLAM BALLS FOR TIME
STRENGTH, TECHNIQUE, & DEVELOPMENT:
EVERY 30 SEC for 10 MIN: COMPLEX
2 x Shoulder Press + 2 x Push Press + 2 x Thrusters
(weight can be increased from set to set as form improves)
2K ROW – FOR TIME