Tom Roth
Sunday, September 6

Rest Day

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Read “Row Pro: Calories vs. Meters” from the CrossFit Journal Archives

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In observance of Labor Day, we will only have one 9 a.m. class on Monday, September 7.

Sunday, September 6
Tom Roth
Tuesday, March 3

Clean
5-rep max

Tuesday, March 3
Tom Roth
Tuesday, November 5

15-minute AMRAP:
200-meter farmer carry (35/25 lb.)
100-foot dumbbell lunge
*Complete 15/10-calorie bike each time you set the dumbbells down

Tuesday, November 5
Tom Roth
Tuesday, September 24

For time:
Run 400 meters
21 toes-to-bars
Run 400 meters
15 toes-to-bars
Run 400 meters
9 toes-to-bars

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The #800gChallenge starts in one week! Are you registered?

WHAT IS IT?
The #800g Challenge was designed by OptimizeMe Nutrition. Eat 800 grams of fruits and/or vegetables, by weight, per day.

No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice. Hit the macros you want. Here’s a one-sheet with all the rules. Want to know more? Read more here.

The cost is $25. Register here.

Tuesday, September 24
Tom Roth
Friday, August 18

For time: 
Run 1,200 meters
12 muscle-ups
12 D-ball over shoulders (100/70 lb.)
Run 800 meters
8 muscle-ups
8 D-ball over shoulders
Run 400 meters
4 muscle-ups
4 D-ball over shoulders
Run 200 meters
2 muscle-ups
2 D-ball over shoulders

Friday, August 18

Food and Drink

Beached

BeachworkoutDanielle, Cara, Adam, Dietrich and Leif exiting the water

As most of you know, it is that time of year again. The CrossFit Games is this coming weekend. It is a big deal for all of us and especially important for all of our athletes who are down there working their butts off to show the event to the world.
Each year the sport grows with talent and popularity, it becomes an even cooler thing to be a part of. Even though the sport of fitness is only a fraction of what we do, the spectacle is something to behold. This weekend -- Friday, Saturday and Sunday at the Home Depot Center in Carson, California -- the action will go down. If you are staying home, fear not. The coverage is incredible and there will be a live feed of all the action from the Jumbotron with commentary, as well as a nightly ESPN Show recapping the days events. Just stay tuned to the Games site for everything you need to know.

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Workout:

Hang squat snatch
1-1-1-1-1-1-1

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Schedule Announcement: The CrossFit Games are important and since many of us are going to L.A., we will run a lighter schedule on Friday and Monday. Weekend schedule is as usual.

Friday, 7/13 and Monday, 7/16:  6 a.m., 12 p.m. and 5:30 p.m. only

Balance

IMG_3065Jussi doing a turkish get-up.

 Balance is an important component of fitness. We need it to do almost all the skills we teach in CossFit. Also as CrossFitters we require a balance in our programming, making sure we attack different skills and varied metabolic time domains in hopes of achieving improvement across the board. We also need to have a balance in our lives making sure to enjoy both work and play, and stress and relaxation in favorable quantities.

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Workout:

For time:
10 Muscle-ups
75 pound Push press, 100 reps
Row 1000 meters

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 Gymnastics Practice with Laurie tonight 5:30-7:00!