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Saturday: 10, One-minute rounds of: 3 Deadlifts (incredibly heavy weight – or modify) 50-yard shuttle sprint (run… watch your hammies) Max Burpees Rest 2 minutes between rounds. Your score is Burpees completed each round.

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Friday: Careful what we wish for… 21-15-9 reps Power Cleans Ring push ups Row (calories) Rest 3 min 21-15-9 reps Front Squats Pull ups Row (calories)

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Thursday: 25 Walking lunges 50 Squats 25 Back Extensions 3 Rounds **No 9:15 Class today. It’s back tomorrow.**

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Wednesday: Complete as many rounds as possible in 15 minutes of: 5 Dumbbell squat snatches (Right arm) 5 Dumbbell squat snatches (Left arm) 30 double-unders Then: Sumo Dead Lift 9 x 1 – Work up to a heavy single.

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Saturday: “AMRAPs” x 3, 7 min each, 2 minutes rest interval: Teams of 2 1) 7 minutes to get a max COMBINED Power Clean Two minute rest 2) Team row for Cals Two minute rest 3) Wall Balls – players’ choice of weight 50m Farmers Carry (2 pood M, 1.5p W) Partner 1 starts with Wall Balls Partner 2 starts with 50m Farmers Carry Switch when Partner 2 returns. Score is total Wall Ball reps + Cals rowed + Pwr Cln weight

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Thursday: 5 Rounds 5 Box jumps 5 Toes to Bar 5 Laps (with Heavy DB Farmer Carry) Happy Birthday Charli Alu & Matt Grunseich!

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Monday: Behind the neck Push Press 10 x 2 x > 60% of 1RM of Shoulder Press Then: 4 rounds for time of: Row 15 calories 10 burpees

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Do you know anyone that has wanted to try CrossFit but has been a bit timid to do so? Maybe a spouse, teenager, neighbor, co-worker or extended family member? Well, this coming week we will be offering a “week free trial” for anyone who wants to give CrossFit a try! Spread the word and let’s spark a positive lifestyle change for those we love most! If they have any questions call Denise at (714) 720-7239. Otherwise, see you on Monday!

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Sunday: INGREDIENTS: TEXAS STYLE CHILI 4lbs grass fed stew meat cut into 1.5 in cubes 2lbs pastured pork shoulder cut into 1.5 in cubes 2.5lbs tomatoes (I used a wide variety of organic heirlooms) coarsely chopped, juices reserved. 2 onions, coarsely chopped 1lb various fresh chilies (I used anaheims, poblanos, gypsy peppers, curly banana peppers, and a couple of very hot purple Chinese chilies), coarsely chopped 6 cloves of garlic, coarsely chopped 2 dried chipotles finely chopped (optional) 3 tablespoons smoked paprika (your choice of hot or mild) 3 tablespoons dark cocoa powder 2 tablespoons ground cumin 1 teaspoon sea salt 1 teaspoon black pepper (plus more salt and pepper for seasoning meat and seasoning at the end ) INSTRUCTIONS: TEXAS STYLE CHILI Season meat with salt and pepper then rest on the counter for about one hour so it comes to room temperature. Working in batches or in multiple pans, sear meat over medium-high heat. Turning each piece every 3-5 minutes until all sides are browned. Be sure not to crowd the pan. In a large bowl, toss tomatoes and their juices with the garlic, chipotles, paprika, cocoa powder, cumin, salt and pepper. Place chopped onions at the bottom of the slow cooker, in another layer, add chilies, top with the browned meat, then finally top with the tomato and spice mixture. Turn your slow cooker on low and cook for 10 hours. During the last hour, remove the lid to thicken the sauce. Give it one more taste and season as needed. Serve with traditional chili toppings. We used raw milk cheddar, chopped fresh tomatoes, red onion, and cultured sour cream. Kailley @ Kailley’s Kitchen Share

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Saturday: Filthy Fifty 50 Box Jumps 24/20 50 Jumping pull-ups 50 KB swing 35/26 50 Walking lunges 50 Knees to elbows 50 Push press 45/35 50 Back extensions 50 Wall Balls 20/14 50 Burpees 50 Double unders

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General Information

NameCrossFit Marina
Websitecrossfitmarina.typepad.com
Phone(714) 720-7239
Emailinfo@crossfitmarina.com
Address15541 Product Lane #101 & 102
Huntington Beach, CA 92647

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http://crossfitstar.com/wod-saturday-september-13-2014/

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Red shirt Friday. Come out and support your Sledge family at the Raid Games that will be going down on the FIU campus. Saturday 2pm start time and Sunday 10am start time. See you guys there!

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Hot off the presses

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Probably one of my favorite pics from the gym. Kelli and Toshi doing a bonus rope climb after Always Remembered Thursday

lisarichards published the post A Visual Guide To Candida [Infographic] on Tabata Times
There has been a great deal of research over the last few years into how a healthy gut biome can...
fawnehansen published the post How Do Health Experts Cope With Stress Themselves? on
If you're anything like me, you spend a lot of time reading different articles about how to reduce...
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The weekend is finally here, so start your Saturday off right by getting a quick workout! #BootCamp powered by #TripleThreatFIT @crossfitwynwood Mondays, Tuesdays, Thursdays and every Saturday at 9am! #StartToday #FREEweek #NoExcuses #GetFIT #InstaFIT #TrustTheProcess #GottaLOVEit

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Come support our men at Raid Games this weekend! It's at FIU US Century Bank Arena. Admission and parking are free!! 11200 SW 8th Street Saturday Heat times: 3:30 pm & 6:55pm Sunday Heat times: 12:43pm & 5:15pm

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Next Group Onramp starts this Monday! Join in on our September special! For more details email Sean@crossfitsoulmiami.com #cfsoul #teamsoul #crossfit

savfmarie published the post Why Your Body Mechanics SUCK, and How to Improve Them on
Let’s face it – we can’t all be perfect athletes. Heck, even the professionals have their...
CrossFit North Atlanta shared a link on Facebook

Upcoming CrossFit Level 1 Trainer Course at CrossFit North Atlanta on Oct 18-19.

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LADIES! Please RSVP, now!

Sledge CrossFit posted on Facebook

Come out this sat and sun to cheer on your Sledge family that will be competing at the Raid. First heat starts at 2pm. Come out and make some noise.

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Shipwrecked in Lil' Haiti #shipwrecked #lampooned

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We will be closed Saturday 9/13 and Sunday 9/14 due to our involvement in a local competition. We will be participating in Raid Games VI which will be held at the FIU South Campus Arena. Competition starts at 1pm on Saturday and 10am on Sunday. If you have any questions please send us an email at crossfitprestige@gmail.com

noellelliott published the post Women's Only: Muscular Does Not Mean Masculine  on
I was shopping for a dress at a boutique recently. The type of place that you have to step out of...
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For Time: 50DU 30 Pull-ups (C2B) 100DU 20 T2B 150DU 10 parallette push ups

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Friday WOD 091214 Strength: In 20min Sumo Deadlift/ Deadlift 3 - 3 / 3 - 3 @75-80/85-90 1RM DL -Then - Death by Handstand Push Ups

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Cardio vs. Core!

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Super happy with the Thursday turnout for Front Squats... And check out those PR's! Way to go peeps. Let's hear about it!

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WOD For Friday September 12th is... A. 3 Stop Clean Pull 5x3 @ 105 - 110% of 1rm clean B. For Time 2 Rounds 15 Squat Clean Thrusters 125/85 30 Box Overs 24/20 60 Double Unders

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New post: WOD 9.12.14 http://t.co/OR0Vfty0Gk

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We at Crossfit Pulse remember the lives that were innocently taken, and honor those who sacrificially… http://t.co/5rsdzagSHx

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SALE! All in-house Reebok Footwear is 20% off! #comegetyousome

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Our thoughts and prayers go out to the families and friends of those who lost their lives on September 11, 2001. Never forget

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Serious dumbbell work in the noon class. Big Props to Mandy with the 5lb DB. #5lbPR #crossfit… http://t.co/aWiOACAsjM

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Take a moment to pause, reflect, give thanks for all those who served to protect our country on this dreadful day our nation encountered 13 years ago. Never forget. 9/11/01.

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Fall schedule below for Yoga classes at the Dojo! All levels! Come join us! Sunday 7-8:15pm Yoga Foundations and Meditation Monday 10-11am Yoga With Art Wedneday 6:30-7:30pm Winddown Wednesday With Wendy Thursday 7-8pm Yoga Sculpt

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We are excited to announce that Ice Box Cryotherapy will be sponsoring the CFP QuadSqaud team in the upcoming Pensacola Beach Brawl (Sept 26-28). IceBox is located down Roswell Road. If you're in our competition program and want to set up a recovery session at IceBox let Chris know. Www.iceboxtherapy.com #iceboxtherapy #lynxbarbell #barbellapperal

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6am crew

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9/11 Tribute WOD today. Everyone should be here!

Kristy Parrish published the post inov-8: Introducing the Fastlift BOA on
When inov-8 set out to shake up the weightlifting footwear world, they applied the same philosophy...
Shawn Clark published the post Healthy Lifestyle Can Boost Your Sex Drive on
Every couple these days is searching for a way that they can improve their sex drive. They may...
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Post "The Chief" WOD!!!

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Thursday, September 11

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9/11/14 http://wp.me/s2wdCw-91114

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Thursday 9.11.14 http://t.co/eNsBSXPSio

No Excuses CrossFit posted an article
CrossFit Perimeter shared a link on Facebook

Be careful what you believe. Industry paid experts and industry funded studies can lead to some very biased results and perspectives. http://www.sacbee.com/2014/07/23/6574928/viewpoints-dont-believe-industry.html

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http://northendcrossfit.com/?p=2622

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Hey CFW tomorrows post (If the smelly shoe fits ) has been published on CrossFit Woodbridge!! See you at the box!!

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Text CFINTENSE to 95577 to get a FREE WEEK PASS coupon sent directly to your phone. If you're already a member, please help us grow by sharing this post on your wall so your friends can sign up!

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Thursday's WOD Strength: 5 x 1 Hang Snatch Work to a heavy, but perfect single for the day. 3 rounds for time: 20 Wallball 20#/14# 20 Chest to Bar Pull-Ups

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