So, as you know, we have the Regionals this weekend in Santa Rosa. With that said, we will be very short staffed at the gym. Follow the schedule for classes, there will be no Open Gym on Friday and Saturday and Sunday will be closed altogether. Monday is Memorial Day, with that we will only have Open gym and no classes, again follow the schedule for times. You can do whatever you’d like, but we will have “Murph” posted for people to knock out. If you plan on showing up on Monday, bring a weight vest or flak jacket.
Happy Training, hope to see you guys in Santa Rosa!!!!
7 x 1 3 Position Snatch
Complete 400 total reps of the following movements.
*Run 6 250m (broken up as needed
DB Snatch (50/35)
5×3 Snatch Balance
5 Hang Power Snatch (135/95)
10 Pull Ups
15 Push Ups
50 Handstand Shoulder Taps
Think about what you’re doing and what you’re actually trying to accomplish!
For those of you coming to show your support at Regionals, here’s a couple things to remember and bring, for one, don’t expect things to necessarily be there, I’m not too sure about the proximity of the venue to local stores or anything, so please come prepared.
and of course, you’re loud enthusiastic voice!!!
The days will be a bit long and should be rather hot, so make sure you bring your food and water!
Lastly, if you weren’t able to snag one of the Reebok Regional shirts, we’ve got some other ones coming Wednesday!!!
5×3 Touch and Go Power Snatch
10 K.B. Snatch
30 Double Unders
10 Alternating Pistols
100 Seated Twists
Max Back Squat
30 Wall Balls
100 Partner MB Sit-Ups
Happy Birthday to Michelle, who does so much for all of us and the gym!!!!
Max Behind the Head Split Jerk
30 Burpee over Bar (buy-in)
10 Box Jump Overs (24″/20″)
3 Cleans @ 80% 1RM
10 Chest to Bar Pull Ups
50 Ring Dips
Open gym on Saturday will not start until 12:30pm! Thank you
5 x 2 Thrusters
Teams of 4 will do a 20 min AMRAP of:
60 Ball Slams (20/15)
60 Group Hot Potato
*If ball or feet touch ground, take 10 reps away
60 Ball tosses over Pull-Up Bar
*Other two people hold Push-Up Position
400m Group Run
Max Clean (anyhow)
50 Thrusters (45#)
30 Pull Ups
50 Pistol Squats
A couple of you guys, Scott M. and Jeff W., were asking recently about the Under Armour Core Shorts Pro… Instead of them coming in July, they came yesterday!! We have them at our Rocklin location. For those of you that do not know what I’m talking about… It’s a hyper compression short that aides very well in a deep squat with the springiness of getting up. It of course has the characteristics of a compression garment as well, only better.
We also just received our Regionals shirts. Match the team and wear the same stuff to help show your support. They are Reebok shirts and ONLY $35!!! Probably the cheapest item of Reebok, can’t pass it up folks.
Well, the LARGEST Nor Cal event is fast approaching. The 2013 Reebok CrossFit Games NorCal Regional is Memorial Day Weekend at Sonoma County Fairgrounds. In light of most of our coaches participating on the teams, we unfortunately have to shut down the gym for that Saturday and Sunday, May 25 and 26th. Tickets are still on sale for spectating and showing your colors at https://events.cuetoems.com/cf_norcal/OnlineTicketSales.aspx. These events are incredible! Not only will both our teams and Lynn Hunter (individual) be competing, but THE FITTEST in Nor Cal and some of the fittest worldwide will be throwing down! It’s only $40 for the three day ticket and it’s a new venue this year. As previous spectators and competitors can attest, it’s an epic weekend!
Here are the Team WOD’s: