|Rx||A: Snatch (from high hang for all levels - TORSO VERTICAL) - Work QUICKLY to 3 RM|
L1 and L2 - High Hang Power Snatch
L3 - High Hang Squat Snatch
B: Back Squats - Reps 10, then 8, then Max reps without failure (increasing weight each set)
C: AMRAP 8 min:
15 Box Jumps
15 Pull Ups
L1 - 15 Jumping Pull Ups, step Ups ok for BJ
L2 - 8 reps Pull Ups, 24/20 BJ
L3 - Kipping/Butterfly Pull Ups, 24/20 BJ
D: Time permitting - 20 reps "Turkish Get Ups" as heavy as possible.
This isn't FOR TIME, it is for form and function. Focus on overhead stability, and tight core.
A fellow CrossFitter and personal friend of Coach Justin passed away recently.
Jay loved to go his box CrossFit Xystum (Escondido), and he always said it was "his home away from home". He was more than just a crossfiter; he was a man who loved his family and his country. Jay was the Founder and President of Fitness Freedom Project that is dedicated to providing OUR country's Military with fitness membership/opportunities and support to our Veterans. This sudden and unfortunate incident leaves his wife Laura and two sons Tyler and Jacob without a husband and a father. A fund has been established and the CrossFit family is asking for help and support for Jay's family after this tragic loss.
Any amount is appreciated! You may contribute and learn more via this LINK.
The objective of the World Police and Fire Games is to honor and celebrate the community of public safety officers from around the world. The 2015 Games conducted in Fairfax, Virginia from June 26th to Jul 5th, consisted of 12,000 professional, public safety athletes from 70 countries competing in 60+ sports to qualify for over 1,600 medal events. David achieved a First Place finish in the Men's CrossFit Competition! Congratulations!
Sgt.Toran Gaal USMC Retired, supported by his friend and CFDM coach Brian Riley, Cpl USMC Retired, began a hand cycle ride across America in San Diego on June 1st to their destination of Washington, D.C.
You can follow the ride HERE as Toran and Brian are met, supported, honored, and escorted by Policemen, Firemen, Veterans, and everyday citizens during this epic journey.
Toran is raising $20,000 for the Semper Fi Fund. The Semper Fi Fund was there for Toran's family from the beginning offering much needed support in the days, months and years following his combat injury. Toran & Brian are paying it forward and raising money during the Ride Across America to benefit the Semper Fi Fund and the brothers and sisters who will rely on the Semper Fi Fund in the future.
You can learn more and follow Toran and Brian's epic journey at www.torangaal.com
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.
Teens who have CrossFitted with us before, (including ISPE) can simply attend any of our general membership classes this summer.
A drop in fee of $15 applies. If you would like monthly pricing please see Esther in the Business office.