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This could be a quick one; or not! 
5 Rounds for time of:
25 Ball Slams - Arms extended fully over head at the top, hips open, then deep squat at the bottom, don't let 'er bounce twice.
20 Double Unders - (or 60 Single Jumps)
15 Walking Lunges - Trailing knee to the deck each step!
10 GHD Sit Ups - (or 20 Abmat Sit Ups)
Or:
Run or Row a 5K.
Happy Birthday Mavany!
Ah a nice complement to warm those shoulders up after yesterday.
Thruster 1-1-1-1-1-1-1 reps.
Use a butt ball if you need to. Adjust the height then get deep; and get a good lock out at the top too, ears under the bar and shoulders in your ears.
Should be a good warm up with those 38 Burpeees too!
Kids CrossFit:
4:30 & 5:00pm
Time for some runnin' and gunnin' to start the week...
Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters
A couple of youse may have a little advantage on those Hang Power Snatches! We'd like to thank Coaches Sean Waxman and Bob Takano who presented a two day Oly cert last weekend. It was an outstanding two days of Oly lifting and preparatory skills development. Everybody learned and the contribution to the CF lifting instruction was perfect.
It's 37 of those Burpee things today too; remember, spread 'em out over the day. It's hot!
You guys are all, every one of you, inspirational to us. The cool thing is how those influences vary. Here's 
a for instance though; the different ways you try to use good technique to be your individual best, in that "as hard as I can" effort to do well in these WODs. It's that great combination of best form and best output to get a great personal time. Different for each of you and motivational for us all.
And then there's the way cool stuff like the Burpee pics! Here's Rachel W. rippin' off a few good ones overlooking La Paz, Bolivia (talk about light headed, that's 13,000 feet up)! She sent more shots at much higher altitudes too. That's awesome girl! And leave those coca leaves alone!
Now for a day of REST; after 36 Burpees.
Happy Weekend!!!
Hey we'll be closed at the shop BUT there will be two Saturday morning WODs at the Marina High School track at 0800 and 0900 (on the north east corner of Edinger and Springdale north side of the school).
Not sure what the beautiful Mrs. S. has in store but here's a tip, switch sides often; you'll understand... There will be running so bring your speed boots.
For those of you coming to the Oly Lifting Cert with Sean Waxman, we'll see you at 0900!
And we want to wish Heather O. a great time at the CHP academy (is that possible?)!! We'll miss you Heather; tear that program a new one.
Thought you needed a little "metcon" did ya?
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Watch the hands people, watch those hands. Take care of those callouses. Remember, you can have torn hands and still do Burpees; like 33 of 'em today...
No BS, it's BS!
Back Squat 5-5-5-5-5 reps
And however many Burpees you want toward today's 32. Start spacing 'em out through the day if you need to. Just get 'em in; like Bob. No witness needed though...
Received from Bob's affiant:
Heavy day!
Shoulder press 3-3-3-3-3 reps
And a warm up (and cool down) with 31 Burpees... or like this stud you can do 'em throughout the day.
A nice run or two?
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
It's a 30 Burpee day and you could make 'em your warm up if you want. See you there!
Don't forget your 30 Burpees!
Rest Day!
Don't forget your 29 Burpees.
P-man's Big Adventure (his last WOD with us before he deploys)
A chipper!
"Grip This"
200m Run with the Ram
4 Tire Hits with Ram or Sledge (hard!)
30 Box Jumps
30 Seated Shoulder Press (65# or 45#)
3 Rope Climbs (6 Rope Pulls)
200m Farmer Walk w/two 45” or 35# DBs
30 Slam Balls
30 KB Swings (52# or 36#)
30 Pull Ups or 60 Jumping Pull Ups
30 Walking Lunges
30 GHD Sit Ups or 60 Abmat Sit Ups
10 Heavy Bag Kicks
800m Run
First one to warm up is the first to start, but maybe not the first to finish!
Nice Nancy people! Lots of you were LEGIT deep; which means good judgement was used in weight 
selection. You'll all get the rx'd weights up before you know it, you want to make sure and do it the right way with solid form.
But we can't have perfect form and the best times always!
Here's another old favorite to try our form on:
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Remember the Olympic Lifting seminar at our facility presented by CF South Bay and Sean Waxman of Pure Strength on 4/26 and 4/27. An excellent opportunity to dial in much needed strength and agility work.
For a further description of the weekend and a link to sign up, go here.
One of our favorites! Odd that it comes right before Paresh goes away on a deployment. 
The day he met us we did Nancy. He'll be around this weekend we hope, before he splits. If you see him give him your best. He'll be back before you know it!
Here goes:
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Hit it!!!
The trainer crew, aka the huddle sent from Hades...?!
Lift this dude!
Hang Power Clean 1-1-1-1-1-1-1 reps
Go heavy after 3 rounds of warm up. Try the trap grip on your warm up weight and see how it feels. We'll have some skill work for you too.
Upcoming Event!
We'd like to announce an Olympic Lifting seminar at our facility presented by CF South Bay and Sean Waxman of Pure Strength on 4/26 and 4/27.
Sean is a former National level Olympic Weightlifter, highly regarded coach, and graduate student of Kinesiology. He is a valuable asset to the community and we hope you can join us for this event. For a further description of the weekend and a link to sign up, go here.
Good thruster form and cotrol of the weight during this WOD are vital. We're going way sophisticated with our 
descriptions here when we say: don't break it off in yourself. This guy knows how to control it!
"Quarter Gone Bad"
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
And what, 24 Burpees for a warm up?
We can't thank you all enough for this last weekend. Our regulars for their patience, regular hard work and
tenacity, our guests for their interest and output. The value of this training isn't always instantly observable and you guys get that it takes time and work.
It's not for everyone.
Congrats to Bob and Gabe, Garry, Monica and Tony from our local community for getting their Level One certifications. You guys all put out and we have the numerous photos of agony to prove it. You absolutely represented with form and intensity. Great job you guys.
Today:
5 x 800m
Bring your POSE shoes!
Rest!
But don't forget a few handfuls of Burpees! 22 today.
We'll be with the divas of demo here watching Bob, Gabe, Monica, Garry and Tony get a little worked.
CF Marina will be closed on Saturday for the Level One Cert.
And this, the calm before the...? FUN!
Please remember, there is no parking available in our lot. Our neighbors have priority, and tow trucks.
There is plenty of parking on the street and we'll help point everyone in a direction that will keep you close. It'll work; trust us.
In the mean time, hydrate, it's gonna be hot tomorrow.
As for the rest of you; 21 Burpees. Get 'em. You know who you are! We'll see all you guys on Monday!
It's heeeeere! Remember we're closed this weekend for the Level One Certification.
Come in and get your big pull on today with:
Deadlift 1-1-1-1-1-1-1 reps
Get a good solid warm up and go big with that awesome form of yours.
If you're in town for the cert and you need anything or have questions, call!
A little running and jumping in your immediate future?
Let us help you:
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
It's what we do.
Burpee-fest continues at a breakneck pace. It's day 19. There's a good bit of your warm up!
Houskeeping:
We'll be closed this weekend for the cert.
We'll have additional workouts at 5:30 and 6:00 pm today!
Another day of grunting and jerking...
Love it!
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Watch the tight shoulders and good lockouts.
Day 18 of the Bustling Burpee Buildup.
HOUSEKEEPING:
Remember, we're closed this weekend! We'll have additional workouts on Thursday evening at 5:30 and 6:30pm.
Looks like our old friend Diminishing Rest has come to visit...
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.
If your hands are still Shredded Wheat we'll have something else for you.
Ever see how well some siblings get along? It's all in the communication!
The Big Lift...
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
When you have a minute be sure and read the CFT article. Good to brush up on even if you've read it already.
Have a great day!
Rest Day!
Don't forget your 15 Burpees.
What a sick WOD this morning. We completely apologize that you had to subject yourselves to that.
Unless you had fun.
It looked like:
400m Run
2 Rope Climbs
30 Wall Balls
200m Farmer Walk
30 Burpees
400m Run
THEN after a short rest...
Tabata Squats
Happy 10th Anniversary Gabe and Alissa! What says "I love you" more than to get in here and grunt and sweat together?
CrossFit, the perfect gift! (Gabe, your ass had better be at the florist's later).
For the daily fun:
Back Squats
5 x 3 reps
Get deeeeeeep!
It's day 13 of Burpee Mania; keep up the good work.
How're your guts?! They'll be better tomorrow. Really. Maybe. You all did a great job yesterday though.
Today's work is:
Double Unders (or millions of single jumps, remember an attempt at a double counts)
Hang Power Cleans (with 95# or 65# or ...)
Five minutes of each, then three minutes of each, then one minute of each.
Count those reps!
I'll bet you just predicted this one eh? C'mon, anybody?
Um, yeah, not.
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Stand by for mid-section-madness. There will be modifications o'plenty.
We can't help that they've ripped our sidewalks up, but we can have an alternative WOD with rowing 
instead of running.
Row four 1000m pieces. No rest limit between work sets.
You may not want to be sitting next to Rachel W. (aka rowing studette)! Seriously, we should be glad we have experienced rowers in the house. We can all benefit from their example.
Ready go!
