22 January 2018

MONDAY 180122

Station Rotation Warm-up at Krav Maga then,

Evolution A:
As Many Repetitions As Possible in 5:00 of,
Ground to Overhead (See Note Below ~ 135lb. / 95lb.)

Rest as needed then,

Evolution B:
As Many Rounds and Repetitions As Possible in 5:00 of,
5 Pull-ups
10 Push-ups
15 Squats

Note: On Evolution A, the Athlete must pass the barbell through a full range of motion squat before bringing the barbell overhead. The athlete may either squat clean each repetitions or power clean, and then front squat the bar, or any combination of both. Once the full squat has been achieved, any appropriate technique for bringing the barbel overhead may be utilized. How many athletes can Rx’ todays session and achieve 30 or more repetitions on A and 8 or more rounds on B?


No Shoes = Old School! Coach at the 2011 So-Cal CrossFit Regional


The 2018 CrossFit Open is coming soon! From February 22 through March 26, 2018, our gym will be hosting the CrossFit Open Workouts on Friday (regular gym program will be CrossFit Open WOD) and Saturday for registered athletes. This is a super fun, challenging, and team-building 5 weeks of competition, even if the only person you are competing against is yourself! We are encouraging our athletes to register and log their workouts on the CrossFit Open website. In addition, we will need five athletes to complete the CrossFit Judges course to help formally judge our registered and competing athletes. Any question on the Open, please check with Adrian Moreno, Kim Hansen or Coach. Visit the CrossFit Open Website to learn more and register! 


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