A+ R A-

W.O.D.

 

SWOD:

Power Clean Above Knee + Front Squat (Load by Feel)

3/3/3/3/3


Clean Grip Deadlift (80% of CDL 1RM)

5/5/5/5/5


Jerk w/ a 2 Second Pause (60-70% of 1RM Jerk)

2/2/2/2/2


Accessory:

A1) 3-Way (Zottman, Strict, Hammer) DB Bicep Curls 8/8/8/8 (per arm)

A2) 1 Minute Bicycle Crunches x 4

 

Dim lights Embed Embed this video on your site

 

Angry Outbursts Really Do Hurt Your Health

YOU Be The Judge, Part 7: The Power Clean

Creative Dieting: Clean Eating Doesn't Have To Be Boring


The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.

 

SWOD:

Hatch Cycle, Week #2 Day #1

Back Squat:

10 Reps @ 60% of your 1RM

8 Reps @ 65% of your 1RM

6 Reps @ 70% of your 1RM

6 Reps @ 75% of your 1RM

6 Reps @ 80% of your 1RM

Front Squat:

5 Reps @ 60% of your 1RM

5 Reps @ 70% of your 1RM

5 Reps @ 75% of your 1RM

5 Reps @ 75% of your 1RM


WOD:

WOD # 1 from the 2015 CrossFit Elysium Rumble in Paradise

AMRAP in 8 Minutes

15 Hand Release Push-Ups

15 Box Jumps (24"/20")

 

The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.


SWOD:

Strict Press:

60% x 10; 65% x 10; 70% x 10; 75% x 8


High-Hang Power Clean:

(load by feel; emphasis on vertical torso and straight extension through the shoulders)

3/3/3/3/3


WOD:

Baseline Test

(Record Results: We will re-test in 11 weeks at the end of our Hatch Cycle)

1 Mile Run

-For Time-


The Cost Of Paying Attention

Train To Move

Static Stretching For Flexibility In Weightlifting


The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.

Gym Closed

Happy Easter!

SWOD:

Clean Pulls:

3x5 @ 80% of your 1RM


Clean & Jerk:

3 Reps @ 60% of your 1RM

3 Reps @ 70% of your 1RM

3 Reps @ 80% of your 1RM

2 Reps @ 85% of your 1RM


Accessory:

A1) DB Pendlay Rows

10/10/10 (per arm)

A2) OH Tricep Extensions

10/10/10 (per arm)


Free Intro Workout at 10AM

Skill: Push Jerk

Workout:

AMRAP in 13 Minutes

6 Push-Jerks (65#/45#)

8 Pull-Ups

10 Sit-Ups

200m Run

 

Maxing Out In Weightlifting

Majority Of Earth's Potable Water Trapped In Coca Cola Products

What Did Neanderthals Sound Like?

 

 

SWOD:

Back Squat:

10 Reps @ 60% of your 1RM

8 Reps @ 65% of your 1RM

8 Reps @ 70% of your 1RM

8 Reps @ 75% of your 1RM


Front Squat:

5 Reps @ 60% of your 1RM

5 Reps @ 65% of your 1RM

5 Reps @ 70% of your 1RM

5 Reps @ 70% of your 1RM


WOD:

4 Minute AMRAP

Wall Ball Shots (20#/14#)


3 Minute AMRAP

KB Swings (53#/35#)


2 Minute AMRAP

Burpee Toes-to-Bar


1 Minute AMRAP

Squat Cleans (95#/65#)

-For Reps-

 

Dim lights Embed Embed this video on your site

 

How To Improve Insulin Sensitivity

How Fasting Could Help You Deal With Stress

Stress And Money: The Brain Likes A Plan

 

For the next few months, we will be incorporating some accessory work to go along with our usual strength and conditioning training. These accessory movements may be familiar to many of you former "gym rats," reminiscent of the bodybuilding movements you used to read about in all those crazy fitness magazines. We are adding this adjustment into our well-rounded strength programming for both the benefits of overall strength as well as aesthetics. So if you are looking to get stronger and look better in a bathing suit this summer, stick with our program along with stellar nutrition, and you will see results.

We are also playing around with adding percentages to our regular programming, to see if you like working with the numbers, rather than our usual "go as heavy as you can for today" guideline.  We will be starting a 12 week Hatch Squat cycle, along with 4 weeks of a Clean and Jerk Cycle, 4 weeks of a Snatch Cycle, and 4 weeks of the Snatch, Clean, and Jerk together.  Let us know what you think! We are always eager to hear feedback from our most valuable resource--our members!


Skill:

Review and Practice Split Jerk Footwork

 

SWOD:

Split Jerk

3 Reps @ 60% of 1RM

3x3 Reps @ 70% of 1RM

 

Accessory:

A1)  Bench Press

10/10/10/10/10

A2)  400m Sprint on Rower

x 5 Sets

A3)  Weighted Strict Pull-Ups

6/6/6/6/6

 

Interval Training On The Rowing Ergometer

How You Feel In The Gym Is A Lie!

Bench Press Form

Pesticides On Fruit And Vegetables Linked To Lower Sperm Counts

 

For the next few months, we will be incorporating some accessory work to go along with our usual strength and conditioning training. These accessory movements may be familiar to many of you former "gym rats," reminiscent of the bodybuilding movements you used to read about in all those crazy fitness magazines. We are adding this adjustment into our well-rounded strength programming for both the benefits of overall strength as well as aesthetics. So if you are looking to get stronger and look better in a bathing suit this summer, stick with our program along with stellar nutrition, and you will see results.

We are also playing around with adding percentages to our regular programming, to see if you like working with the numbers, rather than our usual "go as heavy as you can for today" guideline.  We will be starting a 12 week Hatch Squat cycle, along with 4 weeks of a Clean and Jerk Cycle, 4 weeks of a Snatch Cycle, and 4 weeks of the Snatch, Clean, and Jerk together.  Let us know what you think! We are always eager to hear feedback from our most valuable resource--our members!


Please Note: There will be NO Competitor Session today at 7pm.  We will be back to our regular schedule next week!

SWOD:

Power Clean + Push Press:

5 Reps @ 60% of your 1RM

5/5/5 Reps @ 70% of your 1RM

Clean Pulls:

5/5/5 Reps @ 80% of your 1RM

Accessory:

Barbell Ab Rollouts

10/10/10/10

 

Understanding And Analyzing Your Movement Environment

Training Tips For The Average Joe From Three CrossFit Pros

If Meditation Doesn't Work For You, Here's Another Way To Alleviate Stress

 

For the next few months, we will be incorporating some accessory work to go along with our usual strength and conditioning training. These accessory movements may be familiar to many of you former "gym rats," reminiscent of the bodybuilding movements you used to read about in all those crazy fitness magazines. We are adding this adjustment into our well-rounded strength programming for both the benefits of overall strength as well as aesthetics. So if you are looking to get stronger and look better in a bathing suit this summer, stick with our program along with stellar nutrition, and you will see results.

We are also playing around with adding percentages to our regular programming, to see if you like working with the numbers, rather than our usual "go as heavy as you can for today" guideline.  We will be starting a 12 week Hatch Squat cycle, along with 4 weeks of a Clean and Jerk Cycle, 4 weeks of a Snatch Cycle, and 4 weeks of the Snatch, Clean, and Jerk together.  Let us know what you think! We are always eager to hear feedback from our most valuable resource--our members!


Page 15 of 196

Latest W.O.D.

Prev Next

07/30/2015

07/30/2015

SWOD: Push Press 3/3/3/3/3   WOD: 4 Rounds for Time: 25 Push-Ups 200m Run 10 Front Squats (135#/95#)   Have Coca-Cola And PepsiCo Corrupted The Health Sciences? 3 Simple Tips To Stop Hunger On The Paleo Diet Human Defense System

ian - avatar ian 29 Jul 2015 Hits:28 W.O.D.

Read more

07/29/2015

07/29/2015

Hero WOD: "Bradshaw" 10 Rounds for Time of: 3 Handstand Push-Ups 6 Deadlifts (225#) 12 Pull-Ups 24 Double Unders   U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June...

ian - avatar ian 28 Jul 2015 Hits:62 W.O.D.

Read more

07/28/2015

07/28/2015

Mobility: A1) Banded Shoulder Distraction 1:00/Arm A2) Partner Posterior Cuff Stretch – Lay supine, bent knees, soles of feet on the ground, go into a hip bridge, hips high, femur congruent with torso angle, place the back of the hands on the lower back, have partner hold down shoulders as you slowly...

ian - avatar ian 27 Jul 2015 Hits:81 W.O.D.

Read more

7/27/2015

7/27/2015

SWOD: Overhead Squats: 3/3/3/3/3   WOD: "Amanda" 9-7-5 Muscle-Ups (Sub = x 2 in pull-ups) Squat Snatch (135#/95#) -For Time-   Tribute to Amanda Miller Weight of the World's Fittest How To Keep The PRs Rolling

ian - avatar ian 26 Jul 2015 Hits:87 W.O.D.

Read more

7/26/2015

7/26/2015

  Open Gym 9 AM - Noon Competitor Workout 9:30 AM

ian - avatar ian 25 Jul 2015 Hits:45 W.O.D.

Read more

7/25/2015

7/25/2015

  WOD: AMRAP in 6 min 10 Squat Cleans (135#/95#) 50 Double Unders (100 single unders) Rest 5 min 4 rounds for time 5 SDHP (135#/95#) 10 Toes-to-bar 200m run Free Intro Workout at 10 am Skill: Air Squat Workout: 20 Jump Rope Skips 10 Air Squats 10 Burpees 200m run -AMRAP in 12 min- Leverage in Weightlifting Part 1 The Gene For Sweet

ian - avatar ian 24 Jul 2015 Hits:56 W.O.D.

Read more

6/24/2015

6/24/2015

Normal Schedule today!   SWOD: Push-jerk (pause in dip) 4/4/4/4/4 WOD: 1 Min KB Swings (53#/35#) 1 Min Sit-ups 1 Min Box Jumps (24"/20") 1 Min Rest -4 rounds for total reps- GPP in the Modern World Trying to Keep Your Data Safe?

ian - avatar ian 23 Jul 2015 Hits:66 W.O.D.

Read more

7/23/2015

7/23/2015

Open Gym Hours 6:30 AM-10:30 AM 4 PM-7 PM Back to normal schedule on Friday. :) SWOD: Sumo Deadlift 5/5/3/3/3 WOD: 10 Ground to overhead (95#) 200m Run -3 rounds for time- Rest 5 min 20 Air squats 10 Burpees -5 rounds for time-

ian - avatar ian 22 Jul 2015 Hits:91 W.O.D.

Read more

07/22/2015

07/22/2015

Open Gym Hours 6:30 AM-10:30 AM 4 PM-7 PM SWOD: Back Squat, build up to a 3 rep max rest 5 min Max. rep set Back Squat (use bodyweight) WOD: Every Minute On the Minute (EMOM) for 10 min Odd: 5 Strict Pull-ups | 5 Strict Push-ups Even: 5 Deadlifts (225#/135#) | 30 Double unders (sub = 30 single...

ian - avatar ian 16 Jul 2015 Hits:106 W.O.D.

Read more

07/21/2015

07/21/2015

Gym Update: Unfortunately we will once again be closed tomorrow for clean-up. Today we had to move some mats in order to clean underneath, and this evening our cleaning crew will be in to clean of the tops of the mats. They will also be cleaning off most of our bigger pieces...

ian - avatar ian 16 Jul 2015 Hits:119 W.O.D.

Read more

07/20/2015

07/20/2015

Due to the San Diego River flooding, the gym is closed today for deep cleaning. We plan on being open Tuesday for classes. Thank you for your understanding.

ian - avatar ian 16 Jul 2015 Hits:89 W.O.D.

Read more

07/19/2015

07/19/2015

Open Gym 9-12pm Competitor WOD @ 9:30am  

ian - avatar ian 16 Jul 2015 Hits:67 W.O.D.

Read more