Rest Day... Must be nice ya hosers! There's no shortage of work up here. It's "top shelf" baby!
The "Cup" may be creeping away from our grasp, but we won't stop! We're currently in second place of the affiliate teams.
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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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Saturday
Try these on for size. A final touch up before the 5k on the 4th.
3x:
800 Meter run.
3 minute rest in between each effort.
We miss you guys already...
Farewell Friday
You can't please everyone all the time... but we'll give it a shot once!
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
OR:
Three rounds for time of:
45 pound Thruster, 50 reps
35 Pull-ups
OR:
Row 5K
OR:
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
Thursday
"Pick Your Poison Thursday"
Run 5 K or Row 5000 meters
Or
Three rounds for time of:
45 pound Thruster, 50 reps
35 Pull-ups or 70 jumping pull ups
For Time:
Wednesday
An HQ designed WOD named for the recently passed Sean Wissink of Des Moines PD Metro S.T.A.R. Tactical Unit. R.I.P. brother; Heaven gained a strong one.
"Sean"
800m Run
50 Wall Ball Shots
50 Push Ups
50 KB Swings
50 Box Jumps
50 Double Unders
One or two rounds of Warm Up, then hit it!
Tuesday
Front Squat 1-1-1-1-1-1-1 reps AND:
3 Strict Pull Ups Between lifts.
Don't forget a nice warm up; have fun and remember, Form, Form, Form!
Monday
Holy stinkin' lung ripper Batman! It's...
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
She's a quickie! Get a good warm up and concentrate completely on your Thruster form. Should be a PR or two in there.
Sunday
Nice week of work everyone. Enjoy your rest day and we'll see you on Monday.
Get some good sleep!
Saturday
One for Bryan... To our friend Bryan DeHoog; this workout was for you bud! We're thinking of you!!!
It was "Fight For Bryan" today, to honor this young man who may not know it, but is actually a member of our extended family. He has a fight of his own going on right now. Keep up the fight youngster; you are a role model to us all.
Fight Gone Bad
Three five minute rounds. Each round is made up of one minute of each of the following exercises:
-Wall Ball
-Sumo Deadlift High Pull
-Box Jumps
-Push Press
-Row (for calories)
One minute of rest between each of the three rounds.
Everyone put out. Elizabeth's shoes went flyin' and we knew it was "on" after that.
Friday
We have opened a 7:00am class!
Complete as many rounds as you can in twenty minutes of:
5 Box Jumps
10 L-Pullups
15 Knees-to-Elbows
Thursday
PLEASE PARK ON THE STREET. WE APOLOGIZE FOR ANY HASSLE BUT WE HAVE TO COMPLY WITH OUR LEASE. WE ARE ONLY ALLOWED TWO (2) PARKING SPOTS.
Now for the WOD...
"JT"
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Today we'll be starting a 0700 workout. This additional morning workout will last through the summer until school starts back up. Let's see how a 0700 time slot works out!
Wednesday
PLEASE PARK ON THE STREET. WE APOLOGIZE FOR THE HASSLE BUT WE HAVE TO MAKE SURE WE COMPLY WITH OUR LEASE.
WE ARE ONLY ALLOWED TWO (2) PARKING SPOTS. FIRST COME, FIRST PARK...!
OK for the WOD...
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Or Run a 10K
Tuesday
PLEASE PARK ON THE STREET. WE APOLOGIZE FOR THE HASSLE BUT WE HAVE TO MAKE SURE WE COMPLY WITH OUR LEASE.
WE ARE ONLY ALLOWED TWO (2) PARKING SPOTS. FIRST COME, FIRST PARK...!
OK for the WOD...
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Crossfit Kids 5:30 pm Adult Group Workout 6:00pm
Monday
ATTENTION! ATENCION! ACHTUNG!
PLEASE PARK ON THE STREET. WE APOLOGIZE FOR THE HASSLE BUT WE HAVE TO MAKE SURE WE COMPLY WITH OUR LEASE.
WE ARE ONLY ALLOWED TWO (2) PARKING SPOTS. FIRST COME, FIRST PARK...!
THEN DO: (with a 95# bar "as Rx'd")
21-18-15-12- and 9 rep rounds of:
95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk
For time!
Argh!
Friday
Overhead squat 3-3-3-3-3-3-3 reps
After each set of OHS do 10 GHD Sit ups
Thursday
Complete as many rounds in 20 minutes as you can of:
15 Double-unders or 45 Single Jumps
15 Burpees
15 Box Jump
15 ft Rope climb, 1 ascent or 3 Rope Pulls
Wednesday
Elizabeth!
21-15-9 reps of:
Clean 135 pounds
Ring dips
For time...
Holy hammered hamstrings Batman, some of us had to lower the bar weight to match the total-weight-lifted to the "Rx'd" weight; but it was all good in the end. Everyone "donated"... Marcus and Elizabeth gave a great performance with some really great effort on form too. Good job guys!
Tuesday
Back Squat 3-3-3-3-3-3-3 reps
(Bob's not doing squats here, he's just having some fun warming up with the Filthy Fifty on a make up day... yeah Burpees!)
Easy day; bring your cup o' joe! Well maybe not, there'll be One-Minute-Total Static-Hangs on the bar in between sets. Sort of a Spanish Inquisition exercise... active shoulders baby!
And kudos to Mike Stein! Wallowing in the mud at Sunday's Camp Pendleton Mud Run with the best of 'em, Mike pulled down 28th out of 165 in his age group, and 234th OVERALL in the race. For those of you who've never been, this is a humongous race with thousands of folks (over 3500 this year). We think his work ethic deserves a plug! Great job mister.
See you bright and early!
Monday
Run 5 K or Row 5000 meters
For Time:
Sunday
Enjoy your day of rest and we will see you on Monday.
Check out the result of the Camp Pendleton Mud Run today. There are teams from affiliates all over So CA participating and they should have some serious fun. We're looking for a great time by the San Diego Weekend Warriors. Good luck to all of you!
Saturday
Wake up!!!! The WOD will began at 8:15 so come out and get your stretch on at 8:00.
"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
50 Burpees
50 Double unders
Friday
"Diane"
21-15-9
225 lb Deadlifts
Handstand push ups
For time:
Thursday
Five rounds for time of:
Run 400 meters
65 pound Thruster, 30 reps
Wednesday
"Angie"
For time:
100 Pull-ups or 200 jumping pull ups
100 Push-ups
100 Sit-ups
100 Squats
Tuesday
Snatch 1-1-1-1-1-1-1 reps - for those of you who have the movement down.
OR: one hand snatches until the cows come home! You WILL get the movement! In between the ups and downs please do a set of GHD Sit Ups x 10.
Make sure and get a good two to three rounds of warm up before this.
Have fun!
Some people just make it look easy!
Monday
Bring your Kip and have some fun!
Five rounds for time of:
25 Wallball shots, 20 pound ball - 10 foot target
30 Pull-ups (60 Jumping Pull Ups, Ring Pulls or Double Unders as a sub)
Sunday
Rest Day!
Mike S. doesn't rest... He races on his days off.
Keep it goin' Mike!
Saturday
"Helen with a Twist"
Three rounds for time:
Run 400 meters or 500 meter Row
Kettlebell swings
Pull-ups or Jumping pull ups
21-15-9
This first picture of Jumar and his brother is actually from a torture scene in a Chuck Norris movie. Hang in there guys!
Saturday
8:00 Group Workout
Friday
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
