October 15, 2013

photo 5

This Saturday is a Competitor Prep Day.

This means Saturday’s normal class is canceled and we will instead perform three workouts related to the upcoming NLI competition.

This class starts at 9am and is open to all members.

Suport Mersia!

Today (Tuesday) at 4pm, Merisa will be doing the first qualifier for the upcoming OC Throwdown with several other participants and Games athlete Pat Barber.    The qualifier will be streamed live online.

If you are interested in coming out to support her, she will be doing the qualifier at Citizen CrossFit, which is 1.5 miles down La Palma from RXD, at 4pm.


For time:


Jerks (Fitness: 155/105) (Performance: 185/135)



*In this workout you will perform 10 Jerks, 2 Pull-ups, 9 Jerks, 4 Pull-ups, etc.


Supplemental Performance Training:


2 reps @70%

2 reps @75%

2 sets of 1 rep @80%

2 sets of 1 rep @85%

Snatch Pull:

2 reps @95%

2 reps @100%

2 reps @105%

*Based of snatch 1rm


For time:

50 Burpee Box Jumps

*every 2 minutes 6 KB Snatches (70/53)