Tuesday

Paleo + CrossFit: It may save your life...
From Robb Wolf

Overhead Squat:

1-1-1-1-1

Complete as many rounds in 20 minutes as you can of:

-65 pound Power snatch, 12 reps
-10 Push-ups

Monday

"CrossFit Kids" program coming to our box in December! Stand by for more updates!
How to Clean up your kid's diet, from CF Cal City

Push Press

3-3-3-3-3 (75-80%)

"Helen"

3 Rounds:

-400m Run
-21 KB Swings 55/35
-12 Pullups

Our days of nice weather are numbered!!!!

Saturday

Happy B-Day Carl!

Free 10am workout! Swing on by and check us out!
-Open to all guests, friends, and family members!
-If you're curious about CrossFit or know someone who wants to try it out, swing on by!

Hour includes:

-"What is CrossFit" explanation and breakdown of the concepts of our program.

-Movement "prep", analysis of movement, and demonstrations of the movements needed to complete your first workout.

-And of course a free workout!

In Teams of 2 Complete:

"Hot Carl"
3 Rounds:

-30 2-Man Deadlifts 225/155
-50 Pullups
-100 Situps
-Run 400m (together)

Friday

Front Squat:

5-5-5-5-5

"JT"

21-15-9 reps of:

-Handstand Pushups
-Ring Dips
-Pushups

Why we do "HERO" workouts.

Thursday

8 Intervals:

-Row 250m
-Rest 2 minutes

5 Rounds:

-5 Burpees
-10 Wallball

Wednesday

Power Snatch:

2-2-1-1-1

"Grace"

-30 Clean and Jerk 135/95

Tuesday

John B. PR'd his CF Total by 205lbs last night in only 7 weeks, to join the 1000+lb club. He did this with discipline in his lifestyle outside of the gym, in addition to showing up consistently every week. Oh, and he's also lost over 40lbs in just over 2 months. This is what happens when you jump-in without "yo-yo dieting", and making it in regardless of your seemingly "busy" schedule. Any questions?

Hang Clean:

2-2-1-1-1 (85-95%)

7 Rounds:

-7 Overhead Squats 95/65
-7 C2B Pullups