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Saturday: Tabata bliss; for a total rep count. This is done while running to your stations each interval. The run distance shortens with each different movement (every four minutes). On the last four minutes you don’t run in between intervals, just work on your favorite movement to get through with best form and a good score. Eight rounds each of: Ball Slams 10/20/30 Push Press 35/20 KB Swings 53/35/26 Last eight rounds is players’ choice of: squats, push ups, sit-ups. When you finish haul butt down to Seal Beach and watch Ryan and Craig rip and tear in the surf contest at the pier! Ryan’s heat is at 9:45, Craig’s is at 10:45. Good luck guys!
Saturday: Jenny Complete as many rounds as possible in 20 minutes of: 20 Overhead Squats 45#/35# 20 Back Squats 45#/35# 400-meter run U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.
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So proud of our athletes this #2015CrossFitOpen. Some massively impressive finishes especially within our #CrossFitMasters & #CrossfitTeens divisions. Special shoutout to these epic SoCal placers: Robert Eberle #2, Peter Pohl #10, Holly Hagerman #12, Justin Ward #46, Cole Marin #2! And a special tip of the hat to Jeff McGregor for a #74 place in the ridiculously competitive under 40 gen pop division of SoCal! You are all #beastmode in our book. Now onto #regionals! #teamethos #crossfit #crossfitgames
Hey guys, remember this Saturday we are doing the Phoenix Unbroken Charity WOD at Upgrade. It's to support a great cause, and a friend of CF Upgrade. If you have a moment, register at: https://www.wodrocket.com/index.php/competitions/find-events/phoenix-unbroken It's only $20. If we have the most people register, than we can win a couple new bars for the gym. A WOD! A good cause! And new bars! Oh me, oh my.
Come try out Power Supply tomorrow! They're an awesome service providing delicious, healthy food for those of us constantly on-the-go, and looking to make healthy choices! They'll be giving out samples and taking your meal orders at CrossFit Merge from 5:45pm- 7:45pm, and CrossFit Eagle Rock from 5:00pm- 7:30pm. We'll see you there! For more info on Power Supply, check out their website: https://www.mypowersupply.com
Wednesday, April 1 STRENGTH 10:00 EMOM 2 Power Clean (Increase every two sets: 70, 75, 80, 85, 90%) WOD 12:00 AMRAP 3 Power Clean (135/95) 3 Handstand Push Up 6, 6, 9, 9, etc. - http://www.vaultcrossfit.com/2015/03/wednesday-april-1/
We want to Thank All of our Loyal Members and Athletes for weathering the storm over the past two 1/2 months. Much change was in order to accomplish our goals at Athletix. We wanted to create the Ultimate High Performance Training Facility and diversify into more training modalities and offer more sports for our athletes to train for. We feel we have the optimal training environment with the best gym layout for our athletes. Our new coaches, Coach Kenny, Coach Brooke, Coach Finn, Coach Cressman, Coach Steve, Coach Austin, Coach Trevor, Coach Shawn, Coach Cano, Coach Sean, Coach Des, Coach Chase, Coach Jenny and Coach Kevin are doing an AMAZING JOB!!! We invite you to come check out each Coaches Classes or training to help you raise your level of performance. We will be announcing our Re-Grand Opening coming soon, so please mark your calendars and we hope to see you there. Again, Thank You for All Your Support!!!
Wednesday Elements (all gyms) on a 5 min countdown timer; 15 heavy russian swings 15 push ups 400m run rest in the time remaining x 5 sets Performance (Fondren) 1 min run @ a moderately hard pace rest 2 minute walking x 4 sets + 10-15 minute break + hill run rail-road track to gym @ a very hard pace walk back to railroad track for recovery x 4 sets Performance (Henderson) strict pull-up ladder: 1-7-1 + 30 overhead KB tosses - not for time + on a 2 min send off timer; 200m run rest in the time remaining x 6 sets Performance (Vickery) @ 90% effort and same time for all sets: 200m run, rest 1:1 x 3 + Not for time, split reps anyway: 50 Wallball situps 50 Strict pullups + @ slightly harder pace than first sets: 200m run, rest 1:1 x 3
During the first week of programming we test our athletes through our set benchmarks. This month's benchmark workouts are strength focused: maxing out on squats, push press, push jerk, and power cleans. So far, all of our athletes are posting up big numbers - some have even increased their PRs by 20 to 30lbs! #CrossFitCentralTotal