Be sure to head on over to the blog to read some of our latest updates, the upcoming cycle where we will be primarily focusing on the OHS, the nutrition challenge winners, our awesome photographer Whitney, and our bios on our interns Dustin and Evan!
Don’t forget this upcoming Friday, July 8th we will have a beach WOD followed by a bonfire on Coronado Beach. You can head on over to our events page to check out the upcoming events for the next few months.
Monday, July 4th
4th Of July Holiday Hours 9 AM Class Only!
2 people complete the following
AMRAP in 25 minutes of:
7 Bear Complexes (135/95)
4 Rope Climbs
16 Bar Over Burpees
*1 partner runs 400 meters while 1 partner works through the AMRAP. Rotate when the partner gets back from the run.
Tuesday, July 5th
Strength/Skill:
Front Squats/Back Squats 6/10 @ 65% x 3
(complete 6 front squats immediately into 10 back squats)
Metcon:
AMRAP in 12 Minutes of:
7 Dumbbell Push Press (45/25)
10 Toes to Bar
200 Meter Run
Wednesday, July 6th
Strength/Skill:
EMOTM for 10 Minutes of:
Power Cleans x 3 (max out @ 85%)
Metcon:
“The Chief”
Max rounds in 3 minutes of:
3 Power Cleans (135/95)
6 Push-ups
9 Squats Rest 1 minute. Repeat for a total of 5 cycles.
Thursday, July 7th
Strength/Skill:
Good mornings 3×8
Superset with max effort Strict Pull Ups
Metcon:
Buy In with 50 Thrusters (75/55)
“Annie”
50-40-30-20-10
Doubleunders
Abmat Sit Ups
(15 minutes to complete)
Buy Out with 50 Push Press (75/55)
Friday, July 8th
Strength/Skill:
Overhead Squats 1 Rep Max
Metcon:
“Nancy”
5 Rounds for Time of:
15 Overhead Squats (95/65)
400 Meter Run
Saturday, July 9th
8 and 10:30 AM CrossFit Class:
3 Rounds for time of:
25 Cal Bike/30 Cal Row
25 Burpees
25 AKBS 53/35
9 AM Barbell Class: Clean and Jerk Focus
11:30 AM – Intro to CrossFit
Sunday, July 10th
9 AM – Free-For-All WOD
10 AM – Monster Mash/Open Gym