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10447 Roselle Street, Suite 1  San Diego, CA 92121
(858) 587-2569 | info@crossfitdelmar.com
GETTING STARTED WITH CROSSFIT ➤➤

CrossFit:

Mon-Fri:5:00am, 6:00am, 7:00am,
11:00am, 4:30pm,
5:30pm, 6:30pm
Tue/Thu 12:00pm
Sat:9:00am Complimentary Intro Class
Sat:10:00am
Sun:9:00am, 10:00am - Twice Monthly
Check Website Schedule

BootCamp:

Mon/Wed:10:00am, 6:30pm
Fri:10:00am
Sat:9:00am

Weightlifting:

Tue:7:30pm

Gymnastics:

Sat:11:00am

Open Gym:

Saturday:11:00am
Upcoming Certifications
at CrossFit Del Mar

CrossFit Del Mar honors:

Reebok Crossfit Men's Apparel

WOD for September 26, 2017

Rx WOD

Warmup:

5 min Row/Assault Bike - EASY
+
x5 Ball Ups on Rings
+
x20 TGUs... continuous, controlled movement throughout the duration
+
Dynamic Stretch

A) STRENGTH/SKILL

10 min E2MOM:
Clean pause below knee x 2-3sec + Clean pause above knee x 2-3sec + Hang Power Clean +
Front Squat x 2
*Building sets 75-85%

B) WOD

RX - COMPETITION
FT: 10*8*6*4*2
Hang Squat Cleans 155/115
GHD Sit Ups
*= 1 Rope Climb btwn each round

-REST 3 minutes-

5 min AMRAP:
15 WB 20/14 to 10'
30 DUs
PERFORMANCE
FT: 10-8-6-4-2
Hang Squat Cleans 115/75
V-Ups
** 2 half Rope Climbs after each round

-REST 3 minutes-

5 min AMRAP:
15 WB 20/14 to 9'
30 DU attempts
FITNESS
FT: 10-8-6-4-2
Hang Squat Cleans @65%
Tuck Ups or Abmat Sit Ups
** 1 Rope Climb after each round

-REST 3 minutes-

5 min AMRAP:
15 WB 14/10 to target of choice
60 SUs


OPEN PREP HOMEWORK:
1) GHD Hip Extension: 5 x 5-7 @3131; 2 min rest *Hold for 2-3 sec at parallel to floor- ribs down, glutes engaged
2) Seat Sliding Pike Press HS Drill: 5 x 8-10; 1-2 min rest

Cooldown: 5 min static stretch

Olympic Lifting

  1. Front Squat 5x5 @ 80% ( 15 minutes)
  2. E2M for 6: High Hang Snatch x 3 @ 60-70%
  3. E2M for 10: Hang Snatch x 2 @ 70-80%

Coming Saturday, October 7th from 9am to 1pm

Fundraiser to bring awareness to early Breast Cancer detection with an emphasis on women and men under the age of 40

Every $80 raised provides a free mammogram for someone in need

Event lineup: CrossFit Intro, Rowing Clinic, Gymnastics Clinic, Weightlifting Clinic, WOD "Grace" begins every 15 minutes. Sign up on the Whiteboard in the box.

$20 Event participation fee paid at the door. Net proceeds will be donated to BBFB.

Please join our team and help save lives just follow the link below.

Our CFDM Team fundraising goal is $2500

Join our team and Donate here!

Current Vendor List: Territory Foods, WAS Myoplex, Barbella Box, Gym Gypsy, Fran Denim, Sandbar Handcare, Strength Wraps, Luavive, ROMP Global, WOD or Die Apparel, Live Sore, Harmless Harvest, Fit2Prokreate

Any member who is a business owner or knows of a business interested in being a vendor/sponsor please contact the business office.

There will also be raffles for sponsor/vendor donated items and bidding for high value donated items.

Territory Foods - prepared by local Chefs and DELIVERED TWICE WEEKLY to CrossFit Del Mar.

ORDER HERE!

New Blog: Mono-Unsaturated Fats

Read about the benefits - by CFDM Member Mark T. Marino, M.D.

Read it here!

Please Follow and Review CrossFit Del Mar on Google+

Thank you for your support!

Private Lessons Available!

We have a deep bench of experienced coaches available to help you reach the next level. Private lessons are available to master any skill you would like to perfect.

We have rates available for 1, 5 or 10 session packages. Please see Esther in the Business Office.

We are conveniently located at the I-5/805 merge and are local to the following communities:  Del Mar, Del Mar Heights, Carmel Valley, Sorrento Valley, Torrey Pines, UCSD, La Jolla, La Jolla Shores, University City and Carroll Canyon (Zip codes: 92121, 92122, 92130, 92014, 92037, 92075)
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About Us  •  Why CrossFit Del Mar?  •  Our Team  •  Getting Started  •  Schedule  •  Events  •  Pricing  •  Location