THE 951 NEWS!!!!

LURONG LIVING

Hey guys! Awesome news! We have just partnered with the great folks at Lurong Living and are now official affiliates!

Check them at bit.ly/1qjjImK and get 25% off your first order of Essential for the next 30 days. Don’t forget to use the promo code ‘CF951′ when ordering.
Lurong Living’s Essential is 100% all natural velvet deer antler found here in the United States. This powerful whole food provides everything our joints, cartilage and bones need nutritionally. The nutrients help provide joints, cartilage and bones with optimal function as well as providing our bodies with amazing anti-inflammatory properties. If you are tired of dealing with joint pain, lack of mobility, soreness or injury, and are looking for something to prevent these issues, you should make Essential a part of your daily regimen.

WEDNESDAY “NIGHT LIGHTS” FOR LOCAL HIGH SCHOOL ATHLETES AT 6:30PM. This class will only be open to the local high school athletes. If 6:30pm is your normal WOD time on Wednesday’s please make sure you get signed up for the 5:30pm or 7:30pm class on this day. There will not be a 6:30pm WOD on this day. If you have any questions, please let us know. If you have a friend or family member that would like to attend this class, please contact Rachel at crossfit951@yahoo.com.

SOCAL Spartan Beast – September 13th 2014

Where – Vail Lake, CA

 12+ miles, fastest time should be around 180 minutes. Those who can climb well will be rewarded. Rachel is in! Daniel is listed as a maybe. Anyone interested? Let us know.

 

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7/30/2014

Quote of the Day
One of the most important keys to success is having the discipline to do what you know you should do. Even when you don’t feel like doing it.

951 Barbell Club @ 4:30pm

Sports Prep for High School Athletes @ 6:30pm

Strength
Back Squats
1 x 20 (If successful last session, add 5lbs)

Conditioning
7 rounds for Time of (10min Time Cap):
7 Shoulder to Overhead (155/110 lbs)
7 T2B

Midline
Tabata
Sit-Ups
rest 30 sec.
Leg Lifts

Movement & Mobility (Cool Down)
5-10min to Jog/Roll-Out/Stretch-Out

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7/29/2014

Quote of the Day
We don’t use machines. We build them.

CrossFit Endurance @ 8:30am
“Unknown and Unknowable”

Strength
7 x 1 Squat Snatch
*Increasing weight each set.

Conditioning
Teams of 2 complete the following:
For Time:
3000m Row (Alt. 500m Row)
300 Double-Unders (Alt. 50 Double-Unders)
3 Mile Run (Alt. 400m Run)

Movement & Mobility (Cool Down)
5-10min to Jog/Roll-Out/Stretch-Out

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7/28/2014

Quote of the Day
Don’t just make your midline look pretty, stabilize it!

Strength
Back Squats
1 x 20 (If successful last session, add 5lbs)

Gymnastics
6min EMOM
7-10 C2B Pull-Ups

Conditioning
7min AMRAP
15 Deadlift (155/110 lbs)
12 Power Cleans (155/110 lbs)
9 Front Squats (155/110 lbs)

Movement & Mobility (Cool Down)
5-10min to Jog/Roll-Out/Stretch-Out

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7/27/2014

Quote of the Day
When I exercise I wear black. It’s like a funeral for my fat.

OPEN GYM
12-2pm

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7/26/2014

Quote of the Day
Believe you can and you are halfway there.

Strength
Back Squats
1 x 20 (If successful last session, add 5lbs)
*This is optional on Saturday’s.

Conditioning
5 Rounds for Time of (18min Time Cap):
7 Strict Pull-Ups
7 Shoulder Press (115/80 lbs)
7 HSPU
7 Alt. Lunges w/ Barbell in Front Rack (7L/7R) (115/80 lbs)

Movement & Mobility (Cool Down)
5-10min to Jog/Roll-Out/Stretch-Out

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7/25/2014

Quote of the Day
Set goals then kick ‘em in the face.

Conditioning
3 Rounds of:
400m Run
100m Bear Crawl
50m Broad Jump

Midline
4 x 60 sec Weighted Plank Holds (45/25 lbs)
*rest 30 to 45 sec between sets.

Movement & Mobility (Cool Down)
5-10min to Jog/Roll-Out/Stretch-Out

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