|Rx||A: Bench - 3 x 5-8 (double progression)|
B: Dips - 3 x 5-8 (add weight or scale as needed to hit rep range)
*Double progression means that once you can achieve all 3 sets of 8, then add weight next time and work back up to 3 x 8 before adding weight again.
C: AMRAP 6 min:
7 Burpee Box Jumps
7 TTB / KTE
Rest 6 min
AMRAP 6 min:
Run 400m + max rounds in remaining time of:
10 Ring Dips / Push Ups
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
CFDM will host a Level 1 Certificate Course on Aug 15th and 16th, we will be Closed for regular Classes on these dates.
We will conduct a Beach WOD at Lajolla Shores Park on Saturday Aug 15th at 10am! Meet at the Lifeguard Stand. Note: THIS IS NOT LAJOLLA COVE! Afterwards we will meet for lunch and camaraderie!!
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.
CrossFit Del Mar will host a "Ladder" competition conducted by Luavive Supplement Co. on 18 October.
This event will be open for registration soon. There will be numerous vendors and this competition is sure to be a fun event. Stay tuned for more details.
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!