THE 951 NEWS!!!!

SATURDAY – POOL WOD 8AM SHARP!!! PLEASE EMAIL US AT CROSSFIT951@YAHOO.COM IF YOU PLAN ON ATTENDING. I NEED TO MAKE SURE WE HAVE ENOUGH EQUIPMENT FOR THE GROUP.

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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7/24/2014

Quote of the Day
Ability is limitless, be more do more.

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

951 Barbell Club @ 4:30pm

Conditioning
Tabata
Deadlift (225/155 lbs)
rest 30 sec.
Wallballs
rest 30 sec.
T2B
rest 30 sec.
Rowing

WOD SCORING
Two Separate scores for this WOD. First total reps for Deadlift, Burpees, & T2B.
Then total meters rowed on rower.

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

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7/23/2014

Quote of the Day
Do it because they said you couldn’t.

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
6min AMRAP
200 Double-Unders
ME Box Jump Overs (24/20″)

Barbell
6min ME Overhead Barbell Carry (135/95 lbs)
*Course will be to 100m mark. You must do 5 overhead squats every 50m. You will be doing 10 overhead squats per 100m. Score will be total distance completed.

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

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7/22/2014

Quote of the Day
Good things come to those who SWEAT.

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

Gymnastics/Skill Work

20 Alt. Partner Rope Climbs (10 each)
LONG SOCKS ARE REQUIRED!!!!!!!

Conditioning
12min EMOM
Min #1 – 200m Run
Min #2 – 10 Turkish Get-Up Sit-Ups (53/35 lbs)
Min #3 – 20 Kettlebell Swings (53/35 lbs)

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

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7/21/2014

Quote of the Day
Fitness is not about being better than someone else….It’s about being better than you used to be.

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

Barbell
5min EMOM
3 x Hang Squat Clean @ 75% of 1RM

Conditioning
For Time (12min Time Cap):
15/9 – 12/7 – 9/5
Shoulder to Overhead (155/110 lbs)
Muscle-Ups (Alt. Bar Muscle-Ups or 15/12/9 Ring Rows.)

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

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7/20/14

 Quote of the Day
Life has no remote. Get up and change it yourself.

OPEN GYM
12-2pm

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7/19/2014

POOL WOD 8:00AM SHARP!!! LOCATED AT THE LAKES POOL. IF YOU NEED DIRECTIONS PLEASE CONTACT RACHEL.

Quote of the Day
A good workout is when you make your dry fit shirt look like false advertising.

Strength
Back Squats
1 x 20 (Add 5 lbs from previous session)

Conditioning
For Time:
800m Run
20 Ring Dips
20 Box Jumps (24/20)
400m Run
20 Ring Dips
20 Box Jumps (24/20)
800m Run

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

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7/18/2014

Quote of the Day
No goal was ever met without a little sweat.

Conditioning
4 Rounds of:
25m Duckwalk
25 HR Push-Ups
25 Kettlebell Swings (53/35 lbs)

Strength
5 x 5 Overhead Squats @ 70% of 1RM

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

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