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"It's beginning to look a lot like Christmas"
Here's a gift: (you get to do it dry...)
Tire Drag and Flip x 4 (or 2)
30 Pull Ups (or 60 jumpers)
30 Thrusters w/barbell 75# (45#, 35# or 22#; or 25 or 30# DB’s)
30 Burpees
25 GHD Sit Ups – touch the deck (or Abmat Sit Ups)
50 Box Jumps/Steps (or low box)
2 Rope Climbs from seated (or 6 pulls from the ground)
Row 500
50 Ball Slams
Close Zip Tie (or "toy" assembly)
Where'd that week go?!
Let's warm it up for the cool weekend.
3 rounds for time of:
Row 1000
50 Walking Lunges
50 Push Ups - Nose or chest, get 'em all the way down!
50 Ball Slams
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Let's get it on!
Meanwhile, Deb is on her way to pulling like half her body weight... Good job!
Weighted pull-ups 1-1-1-1-1-1-1 reps
Get Five sets of Back Extensions mixed in amongst your Pull Ups. Do about 10 reps each on those.
Get that kid up on that box! Happy 1st Birthday Jaden!
Obviously this'll be a day of modifications. Some may get a substitute WOD or such.
Chilly mornings lately? Make sure and get nice and warm before you hit these WODs. For today's pleasure:
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds (or 95# or 65# or 45#; but with GOOD FORM! Full Squat Cleans)
Ring dips (or bench dips)
Go hard!
Tuesday night Kids CrossFit!
- we'll start at 5:00 pm
Adult WOD at 5:30 and 6:00 pm as usual.
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
For Time:
FGB - Three rounds, 5 minutes each; with one minute rest between rounds. One minute on each of five exercises make up the round:
-Wall Ball
-Sumo Deadlift High Pull - 75#
-Box Jump - 20"
-Push Press - 75#
-Row for Cals
There were some outstanding efforts. Some stood out for excellent form too; great job Gina!
At the end, a rest grenade went off...
Easy holiday-schedule Friday... or not!
You people were kickin' some serious behind out there today. It started out a bit light, with a roomy WOD at 0800, then it went off with the 0900 crew. I still can't tell if Bob has a good or bad day on the links when he gets in here and shreds it up.
First he knocks out 30 Muscle Ups in 5:52, then does Helen, subbing rows for the runs. And I'm sure his time on that was sick too. I had to stop watching. Great job Mister M.; you are a true motivator.
The rest of us did a little WOD from Alexandria CrossFit. They just featured this WOD on their site; done by one of their athletes. You might have seen her video doing it on the CF HQ site as well. Here's the work:
5 Rounds for time of-
5 Pull Ups
5 KB Snatches (each arm) 53# or 36#
10 Push Ups
5 Pull Ups
5 Push Jerks 135# or 115#/95#/65#/55#
10 Box Jumps
Nice work everyone; we didn't have to use the "Turkey Purger" on anyone (another diabolical WOD from CFA). It was great to see the mother-daughter shared misery today too! These two are hard-work personified.
Monday
5:30 and 6:00 pm Workouts
Tuesday
5:30 / 06:00 / 08:15 / 09:15 / 10:15 am
5:00 pm Kids' CrossFit; 5:30 and 6:00 pm Workout
Wednesday
5:30 / 6:00 / 8:15 / 9:15 / 10:15 am Workout
5:00 pm Kids' CrossFit; 5:30 and 6:00 pm Workout
Thursday - Closed
HAPPY THANKSGIVING!!
Friday
8:00 / 9:00 am Workouts
Saturday
8:00 / 9:00 am
Today we give thanks for so many things. One that we're truly grateful for is this awesome group of
people we get to see working out at our place. What makes the greater CF community special is each and every one of you guys. Thanks for bringing your sweat and hard work to the table.
Happy Thanksgiving!
Please say a prayer for our military folks overseas away from their families!
Crikey! Tomorrow's Thanksgiving already!
But today's an Oly lifting day so bring your shoes and your form:
Clean and Jerk 3-3-3-3-3 reps
We'll run a little med ball drill or two with you during your sets.
Have fun!
" Filthy 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
For Time:
" Michael "
Three rounds for time of:
Run 800 meters or 1000 meters Row
50 Back Extensions
50 Sit-ups 
We will be having a 5:30 and 6:00 pm Group Workout.
Pick a Class: 8:00 or 9:00
Now for the good stuff.
Run 400 meters
10- Candlesticks
15- Burpees
20- Knees to Elbows
4- Rounds
For Time:
TGIF!
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups or Jumping Pull-ups (42-30-19)
For Time:
Okay, don't say I did this to you... it was all her idea.
15 Cal Row
15 Pull Ups
15 Box Jumps
15 Double Unders (just DO 'em...)
15 Med Ball Cleans
15 Ball Slams
3 rounds for time.
Row 1000 meters
21-KB Swings
21- Push ups
4 Rounds for Time:
We will be having a Kids CrossFit class at 5:00pm.
Adult Classes will be at 5:30 & 6:00pm
We're not sure if it's possible to thank the moving crew enough. Each of you (especially those who did the WOD -
freaking Walking Lunges...) who helped was great. Thank you guys! Gabe did about three WODs worth of swabbing and concrete drilling. Alissa set a record for multi-tasking with everything from cleaning to pulling velcro tape from our knotted hands.
Our neighbor had to finally escape after getting dragged from corner to corner in the building, drilling anchor holes and hammering more than 40 feet of pull up bar. He needed a smoke.
Thanks Alan!
We're ready to have some fun now folks. Enjoy your new playground!
As for the break-in WOD...
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Come have fun!
"Hot Extract" (Happy Vet's Day - observed)
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups or Heavy Shoulder Press
10 L Pull-ups or Knees to Elbows
15 Steps, Walking Lunge
It's our last day at the "second original CF Marina" folks! We're all on to bigger and better and we sincerely thank you guys for your patronage. We want you to think of the new box as a bigger backyard. The standards will not change. We want the best for you and we promise to keep the hard work comin'.
Be safe Chuck.
Row 1000 meters
25 Double-unders or 75 Singles
Row 750 meters
50 Double-unders or 150 Singles
Row 500 meters
100 Double-unders or 300 Singles
For Time:
Great Job everyone!
Brian McKenzie, owner of CF Newport Beach and incredible runner/ultramarathoner, getting some "quality time" at last week's cert at CFNSC. Brian really put out on Fran.
And for our daily fun:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Have a great workout.
Deadlift 3-3-3-3-3 reps.
Then either on the mat or on a GHD:
Have a Med Ball toss/war with one person for 10 reps; do a few sets in between your DL sets. Go to parallel if you can, ball to the deck is even better.
See you there!
BackSquat 1-1-1-1-1-1-1 reps
In between sets work on Handstands.
Know a firefighter? Thank 'em again.
Michael took this photo. Thanks Mike.
Four rounds for time:
Run 400 meters or Row 500 meters
Rest 2 minutes
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups or 21 Pull-ups or 63 Jumpers and 21 Dips 
135 pound Hang power cleans, 10 reps
Rest Day!
Kari turns another year older today... now get up off the floor and do some birthday shopping for time. Happy 29th Kari.
Tabata This!
Tabata Kettlebell Swings
Tabata Pushups
Tabata Situps
Bottom to Bottom Squats
Lowest reps will be your score.
Friday Form Day!
100 ft Walking Lunges
50 Air Squats to the ball
25 Back Extensions
3 Rounds:
