Please join us for a free workout at CrossFit SoCal at 10am.
The workout will be "Fran"
21-15-9 reps of
Thrusters 95lbs/65lbs
Pull-ups
First time? No problem! The exercises will be taught prior to the workout and are completely scalable to your level.
Par gives it all he's got!
This weekend we will be at Mission Bay Park. The sun will be shining, so wear your sun block and bring water! Marla will be your host this weekend. If it is your first time, please ask her for a waiver.
The workout will be:
10 rounds for time of:
12 burpees
12 pull-ups
David Newman
David is the founder and creator of Rx Jump Ropes. Try out his jump ropes and order them this weekend at the gym during and after Weekend Warriors.
These ropes were a HUGE hit at the Rogue booth at the 2010 CrossFit Games. His ropes were used by Affiliate cup teams and individual athletes alike. They are by far the fastest, most durable rope on the market!
WOD on Saturday is at CrossFit SoCal:
21-15-9 rep rounds of:
Burpees
Box jumps
Pull-ups
Join us at CrossFit SoCal this Saturday at 10am for Weekend Warriors!
Your workout will be:
"Buddy Murph"
2 members per team, do the following as a team:
Run 800 meters with 80lb/40lb sand bag - one sand bag per team
100 pull-ups total per team
200 push-ups total per team
300 squats total per team
Run 800 meters with 80lb/40lb sand bag - one sand bag per team
Team CrossFit SoCal ready to begin the final workout of the 2010 CrossFit Games. The team took 15th place from a world-wide competition pool. Congratulations to Lauren Andrade, Marisa DeAugustine, Andrea Callahan, Seth Radnothy, Adam Stevenson and James Storer!
Also, a big congratulations to Karen Carnahan for her 11th place finish in the first ever Master's division!
Weekend Warriors will be held at our Mission Bay park location at 10am. Wear sun block and bring water!
WOD:
Run 400 meters
21 Pull-ups
21 Jumping Squats
Run 400 meters
18 Pull-ups
18 Jumping Squats
Run 400 meters
15 Pull-ups
15 Jumping Squats
Run 400 meters
12 Pull-ups
12 Jumping Squats
Run 400 meters
9 Pull-ups
9 Jumping Squats
Run 400 meters
6 Pull-ups
6 Jumping Squats
"Fran"
21-15-9 reps for time of:
Thrusters 95/65 lbs
Pull-ups
All new comers to CrossFit are encouraged to take the workouts slowly using fewer reps and time limits. We will help you scale and modify the workout to your ability. Please bring your water bottle and a towel.
