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|Name||CrossFit Surf City|
|Address||18421 Gothard St. Suite 200|
Huntington Beach, CA 92648
Like, Tweet or +1 CrossFit Surf City
Power WOD 4/24/15 Back Squat 10x2 at 60% 1RM ***Focus on FORM AND SPEED! Rest no more than 1 min between sets Asst: EMOM 20 min ODD- 50' Burpee Broad Jump EVEN- 7 Strict Pull Ups ( or 7 banded strict pull ups- use lightest band possible)
Part A) Work up to a moderately heavy Snatch weight, then... 10 min EMOM of: 1 Snatch *Pay special attention to your foot work, getting as tall as you can in your pull, throw the weight to lockout every time. Part B) 3 rounds for time: 10 OHS (135/95) 50 Double Unders
Training 150424 Strength/Skill (Performance + Fitness) Back Squat 4 @ 7, 4 @ 8, plus three repeat sets Conditioning (Performance) AMRAP 15: 20 Russian Kettlebell Swings, 53#/35# 15 Goblet Squats 10 Handstand Pushups 5 Burpee Broad Jumps Conditioning (Fitness) AMRAP 15: 20 Russian Kettlebell Swings 15 Goblet Squats 4 Wall Walks 5 Burpee Broad Jumps Post results to comments.
SAVE THE DATE!!! Battle on sunset 2 will be held on Saturday August 29th!!! We will have Rx, Scaled and a Masters Division. I'll provide more details the closer we get! If you have any questions...please feel free to email me at firstname.lastname@example.org.
Jon and the team are going to Del Mar!!! We've set up an account with GoFundMe to raise financial support for the costs of Regionals. Please kindly consider a donation or help us spread this around by sharing this link. No donation is too small! Thank you to all of you who continue to support us each and every day, we couldn't be more proud to represent the NSCF name! #regionals2015 http://www.gofundme.com/regionals2015nscf
Verve and @barcode_fit have teamed up to make a Verve Regionals shirt. It is available through pre-order only. Wear the shirt in support of #teamverve, all proceeds go towards sending the team to Dallas. In store pick up will be available before Regionals. Shipped shirts will go out after Regionals. http://barcodefit.com/collections/verve Order by Sunday April 26th, 6 pm. #regionals bound
Check out Googs' article on his two year CrossFit anniversary! "In the ensuing years, I've traded some fat for muscle and yet I'm about 20 pounds lighter than I was. I can hop on the bike and go hammer out some miles, or hike a mountain, or run a 5K in about 20 minutes. Like, right now, if need be. But I get the best satisfaction out of just showing up at the gym five times a week, and doing what's on the board, or whatever Ryan the Olympic Weightlifting Coach tells me to do. Occasionaly I get to try the same workout a second or third time (in two years of this stuff, I've yet to do any one workout more than 4 times (and that is awesome)), and revel in the progress. I'll either do things faster, or with more weight on the bar, or less "scaled" in some other way. Inching closer to doing the workouts "as prescribed" is a goal that never goes away, and always keeps things interesting. In short, I am a new dude since starting CrossFit, and I hope to continue doing it for a really long time." http://www.rumblestrip.org/2015/04/22/its-more-than-just-exercise/
The workout for 4/23 is... Tabata: Handstand Holds WOD - 4 Rounds, switching movements each minute. 1 min rest between rounds. For total reps: 30s on/30s off - Jumping Lunges (count each lunge, not R/L = 1) - Plyometric Push Ups - Slam Balls (40/30) - Grasshoppers (count each touch, not R/L =1) Suggested Stretches: Couch Stretch, Samson Stretch, Chest Opening on the Wall Jeopardy! Category: Ancient History Answer: You probably don't have to consult an oracle to know that the Pythian Games were held every 4 years in this city
It's official!! #teamverve is heading to Dallas, TX for the South Regionals. We are super excited. Stay tuned for a link to pre-order a #teamverve Regionals T-shirt to wear in support. And over the next few days you will get to meet the 4 men and 4 women who will be representing Verve. Nate, Anna, Courtney, Lillie, Nicole, Trey, Eric (not pictured), and Matt (not pictured). S@#t is about to get real. @bananna2042 @elillie10 @foshosheps
New WOD: Power Snatch 3-3-3-3-3 Overhead Squat 2-2-2-2-2 Snatch 1-1-1-1-1 Then, every minute on the minute x 5 minutes: 1 Snatch @ 75% of today’s 1 rep max Post loads to comments and BTWB #teamverve Regional shirts, get ‘em while you can!! It’s official!!! #teamverve is...... Click for more: http://www.crossfitverve.com/?p=17961
#Repost @bicepslikebriggs・・・Tuesday's Regatta: 3 x 500m @2km pace on 2 min rest (1:47) Rest 6 min 3 x 500m 3 seconds faster than 2km pace on 2 min rest (1:44) Rest 6 min 1 x 500m 6 seconds faster than 2km pace (1:41) Rest 2 min 1 x 500m all out effort (1:36.3) #rowrowrowyaboat #miamiheatsucks #humiditymakesmeshiny #teamPRGNX @reebokfitness @roguefitness @progenex @glc2000uk @themarcpro @onutritionals "" by @ianwittenber
CrossFit 305, CrossFit A1A, Stirling Road CrossFit - CrossFit View Public Whiteboard: http://bit.ly/1HWAemR Metcon 23 (Time) Row 750 Meters 40 Burpee Box Jump Overs 24/20" Run 800 Meters 6 Rope Climbs, 15' 100 Walking Lunge Steps 50 Double Unders 40 Wall Ball Shots, 20/14#, 10/9' 30 Burpees Burpees are 2 foot to 2 foot (no walk back/walk up), touch 8/7' target Supplement Metcon (No Measure) GHD or Floor Core Circuit 20 Side touches 10 GHD Sit ups 10 1/2 GHD sit ups 3 Rounds GHD version: https://www.youtube.com/watch?v=FtC2y-6Sibs Floor version: https://www.youtube.com/watch?v=uoDvNl1CMkE
CrossFit 305, CrossFit A1A, Stirling Road CrossFit - CrossFit Unloaded View Public Whiteboard: http://bit.ly/1HWAe6p Gymnastics Metcon (No Measure) 10 min EMOM 1st min3-5 strict pull-ups 2nd min 5-10 shoot thrus http://youtu.be/n6Nt6lV_tpY Metcon (AMRAP - Reps) From 0-3 minutes 200 meter run 10 burpees From 3-6 minutes 200 run 15 burpees From 6-9 minutes 200 run 20 burpees From 9-12 200 run 25 burpees From 12-16 minutes 200 run Max burpees! Score is total number of burpees Core 10 rounds 10 Russian twists(no weight) 10 v-ups