Rest Day!!
Enjoy your deserved day of rest. Great job this week.
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Contact Us
- Call: _714 -_720 -_7239E-mail: info@crossfitmarina.com
When We Do It
- CrossFit Marina Organized Workouts:Monday-Friday 05:30, 06:00, 06:30, 08:15, and 09:15 (Please come at class time only!!). If you're late please workout at the next class! Monday - Thursday 4:15, 5:15 and 6:15 pm. Friday 4:15 and 5:15 pm Saturday 08:00 and 09:00. We are closed Sundays.
Cost
- Monthly or Daily -On a Drop-In basis: $20.00. Monthly Unlimited visits are: $170.00
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« February 2007 | Main | April 2007 »
Saturday
"Niki"
20 KB Swings
30 Push Press
40 Weighted Sit Ups 10lb
50 Walking Lunges
4 Rounds for Time:
Thank You CrossFit Albuquerque!
Friday
5K Run or 5K Row
Friday Fun!
50 Ball Slams
50 Push Ups
800 Meter Run
50 Ball Slams
25 Push Ups
400 Meter Run
50 Ball Slams
15 Push Ups
200 Meter Run
For Time:
Thursday
" Flithy Fifty "
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (women 16lb ball)
50 Burpees
50 Double unders or 150 single jumps
For Time:
Wednesday
CrossFit Marina Kids Class 5:30pm
Adult Group Class 6:00pm
Form Day!
Front Squats 5-5-5-5-5-5 reps
120 GHD Sit ups
No Clock.
Tuesday
"Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
Monday
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Abmat Sit-ups
Just do a 400 run with that warm up. You'll make it up in the WOD...
Sunday
Rest Day.
Have a great day off and we will see you on Monday.
Saturday
There we were, thinking about having like, a stretching or Yoga workout... NOT!!!
Today was a day to pay tribute to the sister of a Mike Ray of CF Flagstaff. Tina passed away just over a week ago and we did a WOD dedicated to her by CF San Diego. We increased the reps a little bit to prolong the bliss and it looked a little like this:
"Tina"
3 Rounds for time:
200m Sprint (with a tire drag on the 1st run!)
21 Slam Ball
15 Knees to Elbows
9 Burpees
A good beat down was had by all, with the exception of the one sane person in the house, Diana, recovering from an eye procedure. She was content to watch us all thrash and flail while rowing 5K.
The solid work effort continued for a while with Mariah, JC and Paresh cooling down with some weighted Pull Ups.
And I almost forgot the spontaneous women's gymnastic session that had a few of them upside down for a bit... crazy.
Great job to all of you. We hope everyone had fun.
Friday
Weighted pull-ups 1-1-1-1-1-1-1 reps
Push press 3-3-3-3-3-3-3 reps
Thursday
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups or 21 pull ups and 21 Dips
135 pound Hang power cleans, 10 reps
Crossfit Marina Kids
200 meter Run
10-Standing Long Jumps
50-Walking Lunges
21-KB Swings
21-Pull Ups
21- Burpees
21-Jumping Ring Dips
2 Rounds
For Time:
Wednesday
Four rounds for time:
Run 400 meters (or row 500)
Rest 2 minutes
With a full three rounds of warm up! Have fun and make sure you're loosened up.
Don't pull a hammy!
Coach Glassman working on improving an overhead squat at the Union City cert. Remember, heels on the deck, arched back, head up (neutral).
Tuesday
Crossfit Marina Kids 5:30pm
200 Meter Sprints
20-Tire Jumps
20-Push Press
15-Ball Slams
5 Rounds
For Time:
Tuesday
You will be gently directed to one of the following by your hostess today:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
or
Four rounds for time:
Run 400 meters
Rest 2 minutes
Have fun!!!
Monday
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Whatta Saturday
What a cool day! Started out with some runnin' and gunnin' with a couple newbies and a few regular
strong performers hitting this:
4x:
400m run
15 Overhead Squats
30 Bench Presses (or Push Ups)
A good job was done by everyone, with the new guys representing well.
Then a couple hours later we were lucky to have Sage Burgener (trapped here by a few natives)
stop in for almost four hours of Oly lifting clinic. Sage is a great Olympic weightlifter with a maturity and understanding of the coaching process well beyond her years. She ran us through the Burgener warm up, the Clean; then the Clean and Jerk.
We also had a few people get froggy and try the Snatch, again with Sage giving solid coaching and insight on actual performances in weightlifting competitions. It seemed like everyone had an opportunity to get some solid input from this inspiring young coach.
She was good enough to get eyes on each person and we went from group movements to individual efforts. From PVC, to bars with 22# to 135#, everyone had a chance to get multiple reps and good input. It was a fun time, with lots of learning. Thanks again to Sage for the effort (and Coach B. for letting her come up!).
(Sage with Mike and Carol from CF HB)
If there was a sad part of the day it was the fact that we are losing one of our solid young Marines. Ryne, a vet who proudly served in Iraq, is getting out and moving to AZ. Our loss is definitely Arizona's gain. You'll be missed bud. Fair winds.
TGIF
Deadlift 3-3-3-3-3-3-3 reps
Finish with a 800 meter run.
Thursday
For time:
30 Handstand push-ups
10 Pull-ups
20 Handstand push-ups
20 Pull-ups
10 Handstand push-ups
30 Pull-ups
Get nice and warm before you start this WOD.
Warm up!
800 Meter run
Sampsom Stretch
10 Push Ups
20 Sit ups
15 OHS
10 Pull Ups
3 Rounds
Wednesday
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Monday
Split Jerk 3-2-2-2-1-1-1-1-1 reps.
Get a good dip and drive on this. Whether you're using a split or squat to receive the bar, make sure you get a good overhead lockout with your arms as you plant your feet. Once in the receiving position, step back with your front foot first, halfway, then bring the rear foot forward.
Any problems, dump the weight in a controlled manner in front of you.
Make sure and get a good three round warm up today, and have fun!
Sunday
Rest Day!!
See you on Monday.
Saturday
FUN FUN FUN!
20 Burpees
20 Knees to Elbows or 40 Sit ups or 20 GHD sit ups
20 Deadlifts
800 Meter Run
3 Rounds:
You people motivated the heck out of this place today. Great effort and job by all. Some of the form was as good as it can get.
Friday
"Helen" Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups 
Thursday
Make up day... Get smoked in a way you haven't been smoked yet! We'll have a couple options from recent days. Denise has somethin' up her sleeve for some of you too.
See you bright and early.
