10 November 2015

TUESDAY 151110

Shoulder Press 7, 5, 3 Repetitions (Tempo Training – Super Slow Technique)

Rest as needed then,

Complete 2 or 3 Individually Timed “Sprint Rounds” of:

20 Front Squats (95lb. / 65lb.)
10 Shoulder to Overhead (95lb. / 65lb.)
Row 400 Meters

Note: This is an old-school, circa 2002 “CrossFit HQ” Original WOD, programmed by CrossFit founder “Coach” Greg Glassman. Coach Glassman was a huge believer in the benefits of programming compound multi-joint movements in couplets and triplets. For the Shoulder Press, the decent from the top position is 3 seconds, lightly touch the weight to the shoulder, and then immediately explode to the top position (i.e. “touch and go”). Rest one second in the top position, and repeat for the required number of repetitions.


Ame and Melany at the Big Sur Marathon


Veterans Day Holiday Schedule

Please note our gym will be CLOSED on November 11, 2015, for Veterans Day.


Tuesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Our CAMP Workout will be our HQ programming today.

Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Warrior Circuit #1
Perform 1:00 At Each Station. No Rest Between Stations.

Assault Bike (50 – 80 RPM)
Rope Climb (Or Pull-up)
Hurdle Jump
Kettlebell Swing
Burpee or GI Jane

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. Every repetition counts as a point. There is no rest between stations. After 5 minutes of work, rest 1:00, and repeat for a total of 3 rounds.

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga


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