Archives for CrossFit Pride

SO MANY Deadlift PRs! Nicely done peeps!

Save the date: Sunday, August 19th 8:30am 5 year HERO WOD Anniversary. Challenge Yourself!

WORKOUT OF THE DAY

Cycle Box 6:30am

Mash 5pm

Yoga 6pm

Benchmark WODS You Choose

WOD #1: Eva

3 Rounds For Time of:

800m Run

30 KB Swings 70/53

30 Pull Ups

OR

WOD #2: Kelly

5 Rounds For Time of:

400m Run

30 Box Jumps 24/20

30 Wall Ball 20/14

Friday, Get Your Stretch On!

IT’S A DAY OF BIRTHDAYS @ CFP!

LET’S CELEBRATE!

HAPPY 30th BIRTHDAY COACH KYLE!

HAPPY 1st BIRTHDAY CARSON LEE!

HAPPY BIRTHDAY ZACK!

WORKOUT OF THE DAY 

Open Gym 9:30am-11:30am

Lifting 5:30pm

1 Rep Max Deadlift

For Time:
50-40-30-20-10 Air Squats

10-8-6-4-2 Deadlift 275/185

Suggested Mobility: Cat and Cow x10, Scorpion Kicks, Downward Dog, Foam Roll Low Back

Congratulations to Gary and Tia, Grandbaby #3 It’s a Boy! 

Lyle Warren Arnold 7lbs 12oz, 21.5in  Born 8/7/2018

HAPPY BIRTHDAY TARYN! ENJOY YOUR DAY!

WORKOUT OF THE DAY

Cycle Box 6pm

Rope Climb Skill Work

With a partner, 1 works 1 rests

For Time:

20 Rope Climb

1 Mile Sandbag Carry

500 Double Unders

Suggested Mobility: Calf Roll Out, Hamstring Stretch w/rope

 

Water helps to maximize physical performance. 

If we do not stay hydrated, physical performance can suffer.

This is particularly important during intense exercise or high heat.

Hydration Has a Major Effect on Energy Levels and Brain Function

Your brain is strongly influenced by hydration status.

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

No Yoga

Buy In:
800m Run

3 Rounds of:

10 Power Clean 155/105

20 Toes to Bar

30 Calorie Row

Suggested Mobility: IT Band Stretch, Seated Center Splits, Ear to Shoulder Stretch

WORKOUT OF THE DAY

Cycle Box 6pm

RE-TEST

1 Rep Max Snatch

“Brut Fitness Test 2”

EMOM Until failure

Minute 1: OH Squat 95/65

Minute 2: Box Jump Over 24/20

Minute 3: OH Squat 

Minute 4: Box Jump Over

Minute 5: OH Squat

Until failure inside the minute

Suggested Mobility: Barbell Quad Roll Out 2 minutes each leg, Pigeon Stretch 1 min each

Gary and Tia at the CrossFit Games in Madison, Wisconsin

WORKOUT OF THE DAY

Hero WOD 8:30am

No Yoga

“Barraza”

Complete as many rounds as possible in 18 minutes of:
Run 200 meters
9 Deadlift 275/185
Burpee bar muscle-ups

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.

No Open Gym Today, GS24 WOD @ 8:30am

WORKOUT OF THE DAY

Lifting 7:30am

GS24 WOD 8:30am

Cycle Box 8:30am

9:30am CrossFit  Scaled version of GS24 below

No Yoga

Teams of 2 – 4 rounds for time
800m run (Partner A)
50 wall balls (20/14) (Partner B)
50 alternating burpees (Partner A and B)
50 pull ups (split)
*Switch each round from Partner A to Partner B*
Partner A runs the 800m while Partner B completes 50 wall balls. When both partners finish their exercise, both partners will complete 50 alternating burpees. Once the burpees are completed, move to the pull ups and divide how you choose. Once the pull ups are completed, the partner who ran first is now completing the wall balls while the other runs.

In memory of fallen officer Jonathan “JD” De Guzman. “JD” was an officer with the San Diego Police Department Elite Gang Suppression Team. De Guzman, 43, was shot five times at close range died at Scripps Mercy Hospital. He is survived by a wife and two children.

The Widows & Orphans Fund is an important part of the San Diego Police Officers Association. In the tragic event of a member’s death, the Widows & Orphans Fund provides monetary support to the member’s beneficiary. The SDPOA Widows & Orphans Fund also provides assistance to our members in the case that they are faced with the loss of a spouse or child.

To Donate or for More Information Click here https://www.sdpoa.org/about-widows-orphans-fund/    

9:30am Scaled Version GS24

As an individual, 4 Rounds For Time of:

400m Run w/Med Ball

20 Wall Ball

15 Burpees

10 Pull Ups

Dave, Kimberly and Frank in Lake Tahoe

WORKOUT OF THE DAY

No Mash 

No Yoga

In 15 minutes: Build to a Heavy Double Thruster

“Fran”

21-15-9

Thrusters 95/65

Pull Ups

Friday Mobility Day! 10 minutes 

For info on the CrossFit Games click here  https://games.crossfit.com/workouts/games/2018

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Lifting 5:30pm

Snatch- 20 minutes to build to a heavy double (90%)

For Time:

100 Double Unders

2 Snatch 135/95

80 Double Unders

4 Snatch

60 Double Unders

6 Snatch 

40 Double Unders

8 Snatch 

20 Double Unders

10 Snatch

Suggested Mobility: Calf Stretch or roll out, Downward dog, Pigeon Stretch

Saturday, Aug. 4 @ 8:30am

GS24 WOD Honoring Officer “JD” DeGuzman

CrossFit created the “GS 24 Memorial WOD” in memory of De Guzman, who was a member of the SDPD elite gang suppression team and fatally wounded during a shootout in a Southcrest-area neighborhood in late July.

De Guzman, 43, was shot five times at close range died at Scripps Mercy Hospital. He is survived by a wife and two children.

WORKOUT OF THE DAY

Cycle Box 6pm

For Time:

60 AbMat Sit Ups

50 American KB Swings 53/35

40 Goblet Lunges 53/35

30 Toes to Bar

20 SA KB Push Press

10 Bar Muscle Ups

Suggested Mobility: Chest Stretch/Doorway Stretch, Shoulder Distractions

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