Monday 05.21.18

Regional Event 5
5 rounds for time
10 handstand push-ups
10 toes-to-bars
10 CAL Assault Bike
10 DB box step-overs, 24/20
10-ft. right-arm DB overhead lunge, 50/35
10-ft. left-arm DB overhead lunge

Box Brief

Saturday, May 26 – Join us as we take a Road trip to the CrossFit Games West Regionals, Del Mar. Come out and watch the top 40 Men/Women and teams of the West Coast and Canada LIVE in person, to see who will qualify for the 2018 CrossFit Games in Madison, WI.  Meet  at box 7AM sharp and we will caravan to San Diego. RSVP Coach Gabriel   (909) 203-0180, so no one is left behind.

Saturday 05.19.18

8 AM Team workout. Bring a friend.

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Box Brief

Saturday, May 26 – Join us as we take a Road trip to the CrossFit Games West Regionals, Del Mar. Come out and watch the top 20 Men/Women and teams of the West Coast and Canada LIVE in person, to see who will qualify for the 2018 CrossFit Games in Madison, WI.  We will meet 7AM and caravan to Del Mar. See Coach Gabriel for details.

Friday 05.18.18

For time:
1000m Row or 800m Run
50 Overhead Squats (45/35)
1000m Row or 800m Run
50 Thrusters (45/35)
1000m Row or 800m Run
50 Front Squats (45/35)

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Happy Birthday William Ocegneda

05.17.18 #OlsonvsHodge

1. EMOM x 8 – clean complex
2 hang cleans + clean & jerk, 155/105

2. 6 rounds (teams of 2)
A1 – 10 Clean and Jerks, 135/95 (pacer)
A2 – Max CAL Row

Please wear your #OlsonvsHodge shirts in support for coach Matt as he receives treatment today. Thank you for your support and participation! #CCFstrong #FightOn #TeamOlson

Wednesday 05.16.18

1. For Time (18 mins)
1-2-3-4-5-6-7-8-9-10
D-Ball Cleans, 100/80
HS Push-ups (scaled ring push ups/ 2x HR push ups)
2. 3 rounds (18 min cap)
1.5 / 1 Mile Bike
25 GHD sit ups (or 40 ab mat sit ups)

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Happy Birthday Josh Gernes

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Box Brief

Saturday, May 26 – Join us as we take a Road trip to the CrossFit Games West Regionals, Del Mar. Come out and watch the top 20 Men/Women and teams of the West Coast and Canada LIVE in person, to see who will qualify for the 2018 CrossFit Games in Madison, WI.  We will meet 7AM and caravan to Del Mar. See Coach Gabriel for details.

Tuesday 05.15.18

1. 8 min AMRAP (teams of 2 or 3)
8 alternating DB snatch, 70/50
20-feet OH DB walking lunge
1- rope climb
**complete entire round before switching

2. Snatch Ladder – (teams of 2 or 3)
EMOM – AMRAP 45 seconds (team) until failure
F – 45/55/65/75/85/95/100/105/110/115
M – 75/95/115/135/155/165/175/185/205/225

Monday 05.14.18

21-18-15-12-9-6
CAL Ski Erg
Deadlift, 225/155
Box jumps, 24/20

 

Saturday 05.12.18

8 AM Crazy Team Workout. Bring a friend.

Friday 05.11.18

For Time:
1200m Row
35/25 CAL Bike
500m Ski Erg or 200 double-unders
35/25 CAL Bike
1200m Row

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Happy Birthday Mark Harvey

Thursday 05.10.18

1. 4 Rounds:
15 sumo DLHP, 95/65
12 lateral bar burpees
9 Hang Power Snatch, 95/65

2. “FRAN”  21-15-9
Thrusters, 95/65
Pull-ups