Happy New Year!
Sunday morning we will not be running any classes, but we will be having open gym from 9:00 a.m. until probably 1:00 p.m. or so… No need to sign up, I’m sure I can set you up with a nice WOD that’ll target your weaknesses!
Also, click the link to get your Groupon promo’s!!! http://www.groupon.com/deals/crossfit-ca
Be safe out there guys!
Groupon
The deal is in! Click the link to get your savings and your gift to helping someone to get on track for there New Years resolutions!!! http://www.groupon.com/deals/crossfit-ca?c=dnb&p=1
Remember, if you’ve been a member within the past 6 months, you cannot purchase one for yourself, BUT you can purchase as gifts or to sell… For every 5 you purchase, you get a FREE month of training!
Workout Of the Day (Friday December 30, 2011)
| Technical: | 5 x 3 Split Jerk |
|---|---|
| For Time: | 100 Double Unders
Then: "Elizabeth" 21, 15, 9 of: Power Cleans (135/95) Ring Dips Then: 800 m Run |
| Stabilization: | 5 x 12 secs L-Sits |
| Details: | Happy Birthday Shea! This is her 13th Birthday and she picked the movements for today's WOD! Please make sure you give her lots of thanks for it (she just loves attention!) Also, lil Shea has been accepted to compete in the CrossFit Kids Teen Competition this January in Southern California http://www.thefitexpo.com/crossfit.asp check the link for details and you'll see our very own Valerie Calhoun pictured doing wall balls in her crushing performance in last October's CrossFit Kids comp.
87 Holiday Burpees
Post thoughts to comments |
Workout Of the Day (Thursday December 29, 2011)
| Technical: | 5 x 3 Snatch Balance |
|---|---|
| For Time: | Five Rounds of:7 Snatch (135/95)
21 Burpees over Bar |
| Stabilization: | 50 Pistols |
| Details: | 0 Holiday Burpees if you attend class! Otherwise, it’s 87…
Post thoughts to comments |
Workout Of the Day (Wednesday December 28, 2011)
| Technical: | 4 x 5 Zots Press |
|---|---|
| For Time: | Two Rounds of:
25 Power Snatches (75/55) 400 m Run 25 Wall Ball 400 m Run |
| Stabilization: | 100 Med ball Seated twists |
| Details: | 84 Holiday Burpees!
Post thoughts to comments |
Workout Of the Day (Tuesday December 27, 2011)
| Technical: | 5 x 3 OHS |
|---|---|
| For Time: | 50 Burpees
500 m Row 75 Pushups 500 m ROw 100 Air Squats 500 m Row |
| Stabilization: | 5 x 12 secs Seated Hot Potato |
| Details: | We will be running another groupon promotion this week. We just received confirmation that the dates will be Dec. 31st through January 2nd. Same rules as last time for you. If you have been a member with us over the past 6 months, unfortunately you may not purchase one for yourself. However, for every 5 groupon’s you purchase to be redeemed at RCF, you get one FREE month! This is a way to get your motivated New Years’ Resolution friends and family in! Gift them out or sell them and make some money. Again, for every 5 that you purchase as gifts or to sell, you will receive one FREE month of training!
I will update the schedule for next week to take on the influx on clientele and please keep in mind… The previous groupon promos we ran paid for the new racks, atlas stone molds, yokes, farmer handles, more bars, weights and other items! So, your patience is appreciated and again, we will be opening up more classes… Any class time suggestions? Please let me know… How bout a lunch time class?
Thank you!
PS- If you are in class, you only have 31 Holiday Burpees, otherwise, it’s 81!
Post thoughts to comments |
Workout Of the Day (Monday December 26, 2011)
| Technical: | 4 x 4 Back Squats |
|---|---|
| For Time: | Five Rounds of:
12 C2B Pullups 9 KB Swings (70/44) 6 Power Clean & Jerk (155/105) |
| Stabilization: | 4 x 25 Situps |
| Details: | 78 Holiday Burpees |
Open Gym Saturday 12/24/11
We will be having open gym tomorrow from 7:30 am to 9:00, then our classes and 9:00 and 10:00, then again from 11:00 to 12:30 pm. So, if you are planning on coming in to open gym and you are signed up for classes, please cancel yourself to free up a spot. There is no need to sign up for open gym time. But, if nobody is here at noon, we’ll probably close up.
Thank you!
Workout Of the Day (Thursday December 22, 2011)
| Technical: | 5 x 3 OHS |
|---|---|
| For Time: | Complete 2 reps of each increasing by 2 until you’ve hit 16 of:
Air Squats KB Swings KB Push-Ups Wall Ball |
| Stabilization: | 100 Disc Squats |
| Details: | 66 Holiday Burpees |
Workout Of the Day (Wednesday December 21, 2011)
| Technical: | 5 x 3 Power Snatch |
|---|---|
| For Time: | Four Rounds of:
10 Burpees 15 Pullups 20 Double Unders (or 2:1 For Heavy Rope Singles) 300 m Run |
| Stabilization: | 6 x 12 secs L-Sits |
| Details: | If in class, 23 Holiday Burpees, otherwise, 63!
Post thoughts to comments |