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5 rounds for time:
400 M run
20 push press
10 One legged Deadlifts each leg
Bring friends and family and kids. We will teach both movements in addition to some running mobility. No experience is needed, We will help you modify and scale the weight as light as you need..Come out for a great workout!
"Cindy"
As many rounds as possible in 20 minutes, of the following:
5 Pullups
10 Pushups
15 Squats
Beginners will be given instruction on how to modify all three movements appropriately. So come out and work off the stuffing!
is she flying?
Saturday Novemer 19 2011
10x50 M Sprints. rest as needed between efforts. record fastest times
After a thorough warmup and prep, we will run....our fastest! Everyone does Cardio, you're working aerobically right now. Most people are neglecting anaerobic exercise, especially the maximal effort that comes with running a 50 M sprint. The physiological response to running at maximal effort sprints can not be duplicated by anything else. Other maximal effort stimulus like 1RM Deadlift or Olympic weightlifting comes close, but not entirely. So come out for a fun workout and a chance to improve your running mechanics. Free to everyone, bring friends and family.
A'verria, representing CrossFit 619 with STRENGTH!
CF619 is a friend and one of many great CF gyms in the SD area, CrossFit SoCal offers Weekend Warriors to help introduce CrossFit to folks who might not be familiar with it. We realize many of your are figuring out which CrossFit is best for you. All CrossFit gyms are independently owned and operated. Therefore, each is unique and Quality varies. Fortunately SD has many great CF gyms and CF SoCal is always happy to help anyone in their quest to find a box that is most covenient and suitable for them.
Sunday 20 Nov at 1000 (10am).
FREE workout. Bring friends & family. No experience needed.
"DT"
L1:
3 rounds for time:
12 Deadlifts (individual weight)
9 Hang Power Cleans (individual weight)
6 Push Jerks (individual weight)
L2:
5 rounds for time:
12 Deadlifts 155/110
9 Hang Power Cleans 155/110
6 Push Jerks 155/110
Pär the Swede is your friendly trainer.
For Time:
12 Dumbbell squat cleans
250 M Run
9 Dumbbell squat cleans
250 M Run
6 DB squat cleans
250 M Run
3 DB Squat cleans
250 M Run
Mike C.
Terrific work all the Saturday Weekend Warriors who had fun with Fran! Come back for Sunday with THE Swede. Chef Par will be serving up a full portion of CrossFit for Breakfast. So come get some! Its Free. All are welcome
Class starts 10AM
"FRAN"
21-15-9 reps of:
Thrusters
Pullups
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This is a short, HIGH INTENSITY, High power, "sprint" workout. We will run multiple heats so we can cheer each other on! Dont worry if you can't do pullups, we will show you how to modify and scale appropriately
