San Diego CrossFit Weekend Warriors

Workout Saturday Saturday May 14 2011


Tanya Wagner 2009 CrossFit Games Champion

 

Warmup will be movement based with some group mobility to prep the movements as well as movement instruction.

Workout- 5 rounds for time of:

20 walking lunge steps

15 Pushups-rings, parallettes, or on ground depending on desired scale

10 one arm power snatches each arm with a dumbell

(the prescribed wrorkout or L1/L2 equivalents  for CF SoCal athletes will be lunges with 25/45lb plate overhead, Handstand pushups, and 1/1.5 pood KB snatches.)

Mobility-In the effort to emphasize proper cooldown, mobility and recovery,  Cooldown instructions will be given, and then we will all proceed to at our own pace.  This will allow trainers to go around and help people individually, answer questions, and give feeback on things we may have spotted during the workout to improve your movement.  We ask that you give 5-10 extra minutes in addition to the hour, to this cool down and mobility. You will be glad you did!  See you Saturday!

Workouts on Saturday, April 16 and Sunday, April 17

Join us this Saturday at the gym for a FREE workout at 10:00!  No experience with CrossFit is necessary. We will teach you all of the exercises and provide loads of encouragement!  

Here is what is in store for Saturday:

Run 400 meters
21 pull-ups
21 ring dips
Run 400 meters
15 pull-ups
15 ring dips
Run 400 meters
9 pull-ups
9 ring dips

Sunday's WOD is also FREE and will be at 10:00. 

Workouts on Saturday, April 9 and Sunday, April 10

Saturday's Workout at 10am:
Four rounds for times of:
25 push-ups
run 250 meters
25 sit-ups
run 250 meters
25 squats
run 250 meters
25 burpees
run 250 meters 

Sunday's WOD with Par

"Josh"
21 Overhead Squats 95/65lbs
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 pull-ups 

 

Workouts on Saturday, April 2 and Sunday, April 3

Visit us for a FREE class every Saturday and Sunday at 10am!

Saturday's WOD:

Grab a partner and do 3 rounds for time of:

400 meter sandbag carry with partner

50 meter tire flips with partner

40 jumping squats per partner

Sunday:

10am: Weekend Warriors with Par - workout TBA

 

 

 

 

Workouts on Saturday, March 19 and Sunday, March 20

Come workout with us for FREE on Saturday or Sunday at 10am!  

Saturday's FREE WOD at 10am:
"Murph"
run 1 mile
100 pull-ups
200 push-ups
300 squats
run 1 mile

Sunday's FREE WOD at 10am:
TBA

Also on Saturday at CrossFit SoCal:
8am Olympic weightlifting class $20 drop in
9am CrossFit Games Sectional WOD competition- contact info@crossfitsocal.com if you would like to sign-up to compete with us.
11am CrossFit Games Sectional WOD competition- contact info@crossfitsocal.com if you would like to sign-up to compete with us.

Workouts on March 12 and 13

Join us for all the fun on Saturday and Sunday at 10am!  These workouts are free to the public!

Saturday at 10am

4 rounds for time of:
Run 400 meters
30 squats
20 ring dips

Sunday at 10am

"Badger"
3 Rounds for time
30 Squat Cleans 95/65
30 Pull Ups 
Run 800m 

Workout on March 5th or 6th at 10am

Try us out on for FREE on Saturday or Sunday at 10am.  This Saturday's WOD will be:

Three rounds for time of:
Run 400 meters
20 reps of medicine ball squat cleans 20 or 14 pounds
3 rope climbs

This workout will be scaled according to ability. We teach all movements as part of the hour-long session.

Contact krista@crossfitsocal.com for more information. 

Sunday's FREE workout is TBA.

11am to 1pm Kettlebell workshop.  Click here for info or to sign up.

Workout on Saturday Feb 26 and 27 at 10 am

See you on Saturday and Sunday at 10am at CrossFit SoCal for FREE workouts.

WOD for Saturday:
"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

The stations are:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. We will do 3 rounds.

11:00am to 1pm Squat Workshop

$20 Spaces are limited!  Sign up today.

Workout on Saturday Feb 19 and 20 at 10 am

Get your weekend started off right with our fun and supportive group!  Anyone is welcome to this FREE workout at CrossFit SoCal at 10am.  

Your workout of the day will be:

"Wittman"
Seven rounds for time of:
15 Kettlebell swings (1.5 pood)
15 Power Cleans (95lbs)
15 Box Jumps, 24" box

Weights and exercises will be scaled to individual ability. 

Workout on Saturday Feb 5 and 6 at 10 am

Join us for Free Workouts on Saturday and Sunday at 10am. 

Saturday's WOD:
"Jackie"
For time:
1000 meter row
50 empty bar thrusters
30 pull-ups

Sunday's WOD:
"Sandbag Fran"
21-15 and 9 for time: 
Thrusters with a sandbag
pull-ups 

$20 workshops are coming to CrossFit SoCal!  Space is limited!  Sign up today for:

Squat Therapy Feb 26th 11-1pm
Intro to Kettlebells Mar 6th 11-1pm
Ring Skills and Drills: Beginning and Advanced Techniques for CrossFitters Mar 12th 11-1pm
Running Efficiently Mar 19 11-1pm
Perfecting the Handstand Mar 26 11-1pm

Click below for more information.  Go to http://www.crossfitsocal.com and click the Workshops link to sign up.

Download CrossFit SoCal Workshops