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WOD- Saturday, July 19 Today is the launch party for the brand new Throwdown phone app! Come to regular class WODs (9:30 and 10:30am) to be entered into a raffle for a $50 certificate to Rogue and Reebok! Also, FREE food from Belly Burgers food …
Charis' first event will start at 10am tomorrow in San Diego at the Stars and Bars competition. Schedule, heats, and scores will be posted on this spreadsheet: https://docs.google.com/spreadsheet/lv?key=0AqL1MMpXqh1rdDRNX0s4ek8yQnd0RXZEbnRRMlZGMVE&usp=sharing
Chad W. will be competing in the 2014 USPA Nationals this weekend in Las Vegas. He lifts on Sunday at 3:30 pm. Go get 'em Chad! Watch the live stream here: http://m.ustream.tv/channel/uspa-nationals-july-18th-20th
JState will be closed tomorrow, July 19th. Instead of a workout in the heat, we will be improving our lateral mobility, speed, quickness, and hand eye coordination at our sponge dodgeball tournament at Anderson River Park at the Pavilion (look for the signs). Everyone is welcome to join, just make sure you bring some food and your A game!!!
Hill Run Challenge anyone? Next week we will be closed for The CrossFit Games, so we have a challenge for everyone left at home. For the person who finds and runs the most challenging hill anywhere in town, will win a shirt from the CrossFit Games! Start scouting now.
Two of the 2013 TJ's Gym Athletes of the Year. The guy on the right is moving to MN, and we are sending him off with a big ol bbq in OG tonight at 5:30. Sadly, the gal on the left won't be there, since she's on a beach on the east coast, but she's with us in spirit. Mark Mossing, we miss you already!
Competitors Program Week 1, Day 5: 8 sets of the complex: Hang Clean + Clean @ 75-80% Clean 1RM (touch and go) -then- 3x3 Front Squats @ 80% 1RM -then- 5 rounds for time: 40 double unders 3 rope climbs 200m run -then- (Optional) 3 x 10-20 (unbroken) GHD sit-ups with a 4 count eccentric (lowering), and fast concentric. -Alternating with- 3 x 10-20 (unbroken) hip extensions with 3 count "superman" hold at the top
Power WOD 7/18/14 Bench Press 3-3-3-3-3-3-3 (pregressive load) Medicine Ball Toss 2-1-2-1-21-1-2 Bench press is progressive load med ball toss 2= 2 tosses 1= 1 toss with a heavier ball Cash Out: 3x fail strict chin ups 3x fail dips 100 bandy rows ***If you do not have chin ups – 5 sets of 2 slow negatives / dips can be scaled as necessary - See more at: http://crossfitcsa.com/2014/07/18/power-wod-71814/#sthash.ueztKICV.dpuf
Happy B Day Anna C and Forrest G! And the WOD for tomorrow is.... Strict Press 5x2 "The Rabbit Hole" 10 Min AMRAP every 2:30 starting at 0:00 complete a 20 sec handstand hold 18 Back Squats 95/65 15 Kettle Swings 53/35 12 Games Push Ups http://crossfit38degreesnorth.com/blog/