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KristaAJ
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BY FAR ONE OF THE GREATEST PR PICTURES TO DATE ! HEATHER GOODMANSON (8:30AM 6/27) GOT HER FIRST KIPPING HANDSTAND PUSHUP! CONGRATS TO THE MANY OTHERS WE SAW GET THEM YESTERDAY. TODAY'S WOD: Skill: pose running technique Challenge: tabatta air... Continue reading
Posted Jun 28, 2013 at CrossFit SoCal
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TODAY'S WORKOUT: Skill: HSPU as a skill Challenge: max downward and upward facing static GHD hold WOD: EMOM FOR 10 MINUTES: 6 kettlebell swings 3 squat box jumps max handstand pushups Level 4: 2/1.5 pood, 30/24” Level 3: 1.5/1pood, 24/20”... Continue reading
Posted Jun 26, 2013 at CrossFit SoCal
TODAY'S WORKOUT: Skill: rowing technique Challenge: In 2 efforts separated by 2 minutes: For total working time: 2x500m row WOD: 2011 Crossfit open workout 11.3 5 minute AMRAP: Clean and jerk Level 4: 165/110# Level 3: 135/95# Level 2: 95/65... Continue reading
Posted Jun 25, 2013 at CrossFit SoCal
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TODAY'S WORKOUT: Skill: GHD teaching (back extension, hip extension, GHD curl) Level 2: 4x15 GHD curls Challenge: After the workout: AMRAP in 4 minutes: burpees WOD: EMOM * 10 Sumo Deadlift Highpulls 7 bar facing burpees Level 3 - 95/65#... Continue reading
Posted Jun 24, 2013 at CrossFit SoCal
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SHARE THE PAIN WEEK: FRIENDS OF MEMBERS COME FOR FREE ALL WEEK CHECK OUT FLYER: Download EDITED SHARE THE PAIN FLYER MEMBER MONTHLY GRAB BAG CHALLENGE: Download JULY SPECIAL-FRIENDS NEW SCHEDULE: BEGINS JULY 1ST 2013 : CLICK HERE FOR COPY... Continue reading
Posted Jun 24, 2013 at CrossFit SoCal
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ANNOUNCEMENTS: THIS WEEK IS SHARE THE PAIN WEEK (June 24th-28th). BRING A FRIEND TO CLASS FOR FREE! Don't forget about our grab bag drawing for the month!! (VIEW FLYERS BELOW) Click for digitial file: Download SHARE THE PAIN FLYER click... Continue reading
Posted Jun 23, 2013 at CrossFit SoCal
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8am- Olympic Lifting Class with Coach Greg 9am- HERO WOD/ OPEN GYM (Coach Wilson) U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard,... Continue reading
Posted Jun 22, 2013 at CrossFit SoCal
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TODAY'S WORKOUT: Skill: 6 minutes: kipping practice. Work on next level up on kipping (ie. kipping-->CTB kip, CTB kip--> bar muscleup Lift: 12 minutes to establish: 1RM close grip bench press WOD: For time: 50 pullups * * EMOM 10... Continue reading
Posted Jun 21, 2013 at CrossFit SoCal
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Share the pain week is next week! Print or email this flyer to your friends to let them know more about us!! Download SHARE THE PAIN FLYER ALSO HERE IS OUR JULY MONTHLY SPECIAL FOR MEMBERS: CHECK IT OUT! View... Continue reading
Posted Jun 19, 2013 at CrossFit SoCal
Skill: 5 minutes snatch foot work (view video at 2:25-2:40). When proficient, at bar at full extension and at scarecrow arm position and work toward full squat Lift: Level 2: 15 minutes to establish 1 RM squat snatch Level 1:... Continue reading
Posted Jun 18, 2013 at CrossFit SoCal
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Crossfit SoCal's New Facelift "Same Goal, Same heart, Same Community, Different Look" We really care about this community and making it even better for our members. Today we passed out a Member Survey to get your feedback. The only people... Continue reading
Posted Jun 18, 2013 at CrossFit SoCal
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SPECIAL ANNOUNCEMENT: We are proud to announce some major changes coming to Crossfit SoCal! Your very own coaches Greg, Sarah and Everett Downey are now our business associates/gym managers and will be implementing much of the change to come. Greg... Continue reading
Posted Jun 16, 2013 at CrossFit SoCal
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To all of our Dad's at CrossFit SoCal Happy Father's Day!! Today's schedule: 9am- Strongman class with Austin 10am- Wod for members with Coach Wilson AMRAP 10 min. 1 rope climb 15 wallballs Continue reading
Posted Jun 16, 2013 at CrossFit SoCal
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"Crossfit Socal got a fresh new look? We best keep it clean"- Coach Everett 8am- Olympic Lifting Class- Coach Greg 9am- Hero WOD/ Open Gym with Coach Wilson "Rankel" AMRAP - 20 min. 6 deadlifts (225/155) 7 burpee pull-ups 10... Continue reading
Posted Jun 15, 2013 at CrossFit SoCal
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Our very own soon to be CrossFit Mom- Autumn McNew ANNOUNCEMENTS: Interested in improving your Olympic Lifts? Come to the Olympic Lifting Classes on Monday and Friday at 10am or Tuesday and Thursday at noon and 6pm with Coach Veronica.... Continue reading
Posted Jun 13, 2013 at CrossFit SoCal
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ANNOUNCEMENTS: "Learn the fundamentals of CrossFit in a fun group environment! Fundamentals Boot Camp meets every Tuesday and Thursday 7-8pm and runs for 8 sessions (4 weeks). The total cost is $200. Start any Tuesday! Email bootcamp@crossfitsocal.com or call Kendra... Continue reading
Posted Jun 12, 2013 at CrossFit SoCal
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ANNOUNCEMENTS: Crossfit Kids Summer Camp is now at CrossFit SoCal on Monday, Wednesday, and Friday for kids 8-12 years old. Cost is $100 for a month for members and $120 for a month for non-members. Military, DOD, LEO/Fire receive member... Continue reading
Posted Jun 11, 2013 at CrossFit SoCal
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ANNOUNCEMENTS: "Learn the fundamentals of CrossFit in a fun group environment! Fundamentals Boot Camp meets every Tuesday and Thursday 7-8pm and runs for 8 sessions (4 weeks). The total cost is $200. Start any Tuesday! Emailbootcamp@crossfitsocal.com or call Kendra at... Continue reading
Posted Jun 10, 2013 at CrossFit SoCal
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Our Very Own SoCalers repping it up at Crossfit For Cancer this past Saturday TODAY'S WORKOUT: Skill: 5 minutes to complete: 4x10 heavy/strict/most difficult reverse hyper and/or GHD curls Lift: 15 minutes to establish 2 RM Overhead Squat WOD: 21-15-9... Continue reading
Posted Jun 9, 2013 at CrossFit SoCal
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ANNOUNCEMENTS: Crossfit Kids Summer Camp starts Wednesday! Do you enjoy mudruns and obstacle courses or maybe you are interested in trying your first one? Well CrossFit SoCal now has a class for you. Coach Michael Mark, elite racers, of San... Continue reading
Posted Jun 8, 2013 at CrossFit SoCal
TODAY'S SCHEDULE: 8AM- OLYMPIC LIFTING CLASS 9AM- OPEN GYM WITH COACH WILSON For time: 25 hand release push-ups 100 meter run w/ bumper plate (45/25) 25 toes to bar 100 meter run w/ bumper plate (45/25) 25 box jumps (30"/24")... Continue reading
Posted Jun 7, 2013 at CrossFit SoCal
TODAY'S WORKOUT: Skill: 7 minutes: Kipping practice (focus on technique with little rotation of the hand around the bar) NO MORE RIPPING!!!!! WOO HOO!!!! Lift: 12 minutes to establish 3 RM split leg press WOD: 2 rounds for time 15... Continue reading
Posted Jun 6, 2013 at CrossFit SoCal
This is today's Warmup. Enjoy. Make sure you watch speed 3 at 2:30 minutes. TODAY'S WORKOUT: Skill: 2 total minutes in the very bottom of the squat against a wall with PVC in overhead squat position working on external rotation... Continue reading
Posted Jun 5, 2013 at CrossFit SoCal
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TODAY'S WORKOUT: Skill: 5 minutes to perform 5x3 clean 1st pull @ 120% 1 RM clean (1 second pause @ mid thigh) Lift: 12 minutes to establish 1 RM hang clean WOD: 4 rounds for time: 4 hang squat cleans... Continue reading
Posted Jun 4, 2013 at CrossFit SoCal
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TODAY'S WORKOUT Skill: tabata pull up negatives: start at the top of the pull up and slowly descend for 20 seconds, rest 10 seconds and repeat for 4 minutes * if athlete can not complete 20 seconds, use assistance to... Continue reading
Posted Jun 4, 2013 at CrossFit SoCal