|Rx||A: 3x NFT|
2-3 rope climbs
Handstand walk 20-30 secs or hold, trying to get feet off the wall
1x10 @ 50
1x10 @ 60
1x10 @ 65
1x8 @ 75
1x6 @ 80
Min 1: 15 Russian KB swings (70/53)
Min 2: 10 Walking Lunges holding KB in front rack
Min 3: 12 Goblet Squats
Beginning Monday March 2, you will see a new format for our programming and daily WOD's. We will be following the CrossFit Template of 3 on 1 off, 2 on 1 off.
The WOD will consist of 2, 3, or 4 segments depending on the day of the cycle.
Part A will work on skills improvement or technique progression.
Part B will be the strength portion of the workout.
Part D (Monday's) will be additional strength/conditioning
Part C will be our daily conditioning.
Mondays and Fridays we will work the higher technique based movemnts like the Snatch and Clean and Jerk.
Tue & Wed will have more power explosive movements like squats, deadlifts or presses.
Thursday's will be active recovery/make-up/rest days. Members will make up a previously missed WOD or can do an Enduro WOD.
Saturdays will be conditioning and or partner WOD's.
We think this change will meet everyone's needs while improving the overall experience at CrossFit Del Mar.
Oly lifting class will temporarily change to 1 day a week beginning Monday March 2nd the 4:30pm class will be the Oly Class. This will last throughout the CrossFit Open season. Coach Nick is leaving us and Coach Justin will be taking over the Oly class instruction. In April we will return to a 2 day a week Oly schedule. We will keep you posted as we get closer.
Level Up Paleo meal service has begun! Level Up Paleo meals are made with cage-free, wild-caught, grassfed meat, and organic fruits and vegetables. All meals are made locally in San Diego and delivered fresh twice a week. Learn more at the Level Up website! Also, frequently asked questions are located here.
Beginning Wednesday 4 March at 7:30pm, Jacob Maldonado, owner of The Lions Club Martial Arts will teach Kung Foo San Soo Self Defense at 7:30pm.
Jacob is a 4th Degree Black Belt and a Certified instructor in San Soo.
See The Lions Club Martial Arts website for contact information on how to sign up.
You can also arrive a few minutes early on Wednesday evenings to learn more.
More information about San Soo can be found at: Black Belt Magazine.
Daylight Savings Time officially begins on Sunday, March 8th at 2am. Move your clocks AHEAD 1 hour!
During the Open each Friday will be the CrossFit Open WOD for that week.
Scoring can be done during the Friday WOD. Saturday and Sunday Open WOD's will be scored by the coach during Open Gym only.
CrossFit Open WOD dates
15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30
Tickets to the Regionals will go on sale on March 30, 2015.
Tickets to the CrossFit Games will go on sale April 29, 2015.
The Masters Qualifier
April 23-27, 2015
Regional Weekend 2: May 22-24
California Regional | NorCal and SoCal | San Diego, California
The 2015 Reebok CrossFit Games will be held on July 21-26 at the StubHub Center in Carson (Los Angeles), CA.
CrossFit Level 1 Certification course at CFDM April 11th and 12th.
CrossFit Level 2 Coaches Prep Course at CFDM May 9th and 10th.