March 14, 2013

Last weak you said it was too heavy.  Last week you said the snatch was too hard. Well this week you got what you asked for. HIGH SPEED…. LOW DRAG!!! – CrossFit Open WOD 13.2 10 Minute AMRAP of: 5 Shoulder to Overhead (115/75) 10...

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March 13, 2013

EVERYONE IS LISTENING INTENTLY TO THE CF OPEN WOD RULES. – CROSSFIT OPEN: The CrossFit Open WOD is released tonight at 5pm. As last week, Thursday will not have 5, 6, 7pm classes, instead we will have the Open Competition. – Find your...

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March 12, 2013

COACH MELISA WANTS IT MORE.   WHAT DO YOU WANT? – STRENGTH WOD: Four sets of: Shoulder Press x 3 (rest 60 seconds) 60 second Plank Hold (rotate each set) (rest 60 seconds) – CONDITIONING WOD: 3 Rounds for time: 10 Handstand Pushups 20...

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March 11, 2013

WAIT…..HOW ARE THEY STANDING ON THE WALLS? – CROSSFIT OPEN:  WEEK 1 RESULTS We had an amazing start to the CrossFit Open with some amazing performances, PR’s, and a lot of support.  Remember we have four more weeks of Thursday...

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March 9, 2013

CROSSFIT LOVE EVELYN & JEREMY – Strap on those running shoes. WOD: Max Effort 5K Run Do not purposely avoid this WOD.  A 5K run is just as important to our overall fitness as barbell lifts. Practicing our weaknesses are the only way...

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March 7, 2013

MONICA AND JEFF – CrossFit Open WOD:  13.1 17 Minute AMRAP of: 40 Burpees 30 Snatch (75/45) 30 Burpees 30 Snatch (135/75) 20 Burpees 30 Snatch (165/100) 10 Burpees Max rep Snatch (210/120)

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March 6, 2013

FRANKLIN AND KYLE – STRENGTH WOD: Three sets of: Deadlift x 6-8 reps @ 20X1 (Rest 20 seconds) Unbroken Kettlebell Swings x 20 reps (Rest 3 minutes) – CONDITIONING WOD: 5 Rounds for time: Run 200 Meters 10 Thrusters (105/75)

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March 5, 2013

– STRENGTH WOD: Four sets of: Shoulder Press x 1 + Push Press x 4 reps (Rest 60 seconds) Strict Toes-to-Bar x 8-10 reps (Rest 60 seconds) – CONDITIONING WOD: AMRAP 8 Minutes: 5 Hang Power Clean 135/95 10 Pull-Ups 15 Hand-Release...

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March 4, 2013

Merisa and Melisa finished 4th in this weekends Femme Royale Women’s Comp. CONGRATS GIRLS! – THURSDAY’S SCHEDULE CHAGE: The CrossFit Open starts this Thursday and runs for five weeks. During this time, we will be adjusting the...

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March 2, 2013

What does the voice inside your head tell you? STOP, this hurts, I need to breathe or Push harder,  you can do this, lets PR, just a few more reps. – Saturday Team WOD: We are doing the a team WOD from the Femme Royale women’s...

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March 1, 2013

Matt Kubota in action – Hero WOD: Kubota In honor, of our very own hero Matt Kubota, who risks his life daily as a Fire Fighter for the City of Huntington Beach. 3 Rounds for time: 12 Squat Clean Thrusters (135/95) 400 Meter Run 15 Chest To...

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