Monthly Archives: March 2018

Tuesday 3/20/18

UPCOMING EVENTS

2018 CrossFit Games

Friday Night Lights

5pm-7pm

March 23rd

Spartan Race Training

March 17th, 31st

April 14th, 28th

May 5th

Muscle Up Clinic

March 24th-10am-11am

Ultimate Frisbee

April 21st 9am-11am


Workout of the Day

AMRAP 20

10 Strict Knees to Elbow

15 Box Jumps

20 Calorie Row

25s Hollow Hold

Muscle Up Clinic

The ring muscle up is one of the most sought after gymnastic that we do in CrossFit and Saturday, March 24th from 10am to 11am we will have an hour long clinic going over all the strength, skills, and drills needed to get your first muscle up!

We will be putting more emphasis on the strict muscle up rather than the kipping muscle up because once you have a strict muscle up it makes it way easier to do kipping muscle ups.

Along with the clinic will come a 3 Stage Program to get you to your first muscle up!


Workout of the Day

“Nancy”

5 Rounds For Time

400m Run

15 Overhead Squats

Saturday 3/17/18

UPCOMING EVENTS

2018 CrossFit Games

Friday Night Lights

5pm-7pm

March 16th, 23rd

Spartan Race Training

March 17th, 31st

April 14th, 28th

May 5th

Muscle Up Clinic

March 24th-10am-11am


Workout of the Day

For Time 

100 Double Unders

50 Wall Balls

50 Shoulder Press

1 Mile Run

Thursday 3/15/18

UPCOMING EVENTS

2018 CrossFit Games

Friday Night Lights

5pm-7pm

March 16th, 23rd

Spartan Race Training

March 17th, 31st

April 14th, 28th

May 5th

Muscle Up Clinic

March 24th-10am-11am


Workout of the Day

10-5-5-3-3-3-1-1-1

Thruster

Wednesday 3/14/18

UPCOMING EVENTS

2018 CrossFit Games

Friday Night Lights

5pm-7pm

March 16th, 23rd

Spartan Race Training

March 17th, 31st

April 14th, 28th

May 5th

Muscle Up Clinic

March 24th-10am-11am


Workout of the Day

Part 1

2K Row For Time

Part 2

3×10 Jefferson Curl

4x30s L-Sit

 

Benchmark-Mary

UPCOMING EVENTS

2018 CrossFit Games

Friday Night Lights

5pm-7pm

March 16th, 23rd

Spartan Race Training

March 17th, 31st

April 14th, 28th

May 5th

Muscle Up Clinic

March 24th-10am-11am


Workout of the Day

“Mary”

AMRAP 20

5 Handstand Push Ups

10 Pistol Squats

15 Pull Ups

Monday 3/12/18

UPCOMING EVENTS

2018 CrossFit Games

Friday Night Lights

5pm-7pm

March 16th, 23rd

Spartan Race Training

March 17th, 31st

April 14th, 28th

May 5th

Muscle Up Clinic

March 24th-10am-11am


Workout of the Day

3 Rounds For Time

800m Run

3 Deadlifts

 

Saturday 3/10/18

UPCOMING EVENTS

2018 CrossFit Games

Friday Night Lights

5pm-7pm

March 6th, 23rd

Spartan Race Training

March 17th, 24th

April 7th, 21st

May 5th, 12th

Food as Fuel Seminar

March 10th-10am-11am

Muscle Up Clinic

March 17th-10am-11am


Workout of the Day

7-7-5-5-3-3

Push Press

CrossFit Open 18.3!!!

CrossFit Open 18.3

2 Rounds For Time

100 Double Unders

20 Overhead Squats

100 Double Unders

12 Ring Muscle Ups

100 Double Unders

20 DB Snatch

100 Double Unders

12 Bar Muscle Ups

CFS Athlete Steph V!!!

CFS Athlete Profile Questionnaire

Name?
Steph V.
 
Hometown?
La Habra, CA
 
Age?
29
 
Occupation?
Property Manager
 
When did you first start CrossFitting?
May 2016
 
When did you first start training at CFS?
May 2016
 
Favorite WOD?
Anything with power cleans or power snatches and anything that pushes me over my limits!
 
Least Favorite Movements?
Wall balls or overhead squats
 
Tell us about your sports & fitness background.
Insanity and hiking
 
How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel?
I first learned about CrossFit when I use to go to fitness revolution a couple doors down from CFS, My first workout had turkish get ups and I really felt like I had a lot to learn!
 
What sort of changes have you seen in your body, health and fitness since starting CF? (before / after)
I’ve seen changes in my body that I wasn’t even expecting, from my legs and my arms, to my glutes. I use to suffer from lower back pain and I no longer have pain in my back.
 
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?
CrossFit has totally changed my life for the better, now I am more careful with my diet, I look at it as part of my life!
 
Please share with us any favorite CrossFit / CFS moments.
My favorite CrossFit moment would be the first day I got a strict pull up, I was SPEECHLESS!
 
Any advice for people just getting started?
My advice would be to enjoy everyday in your fitness journey.  To accept mistakes and use them on how to grow, to push above your limits, to push harder when you think your about to pass out LOL! ” You don’t have to be great to start, but you have to start to be great!
 
What are your hobbies, interests and/or talents outside of CrossFit?
I love to write from poetry to lyrics.


Workout of the Day

Teams of 2

2 Minutes Per Station

Bike For Calories

DB Step Ups

Row For Calories

Sit Ups

Bike For Calories

KB Front Rack Carry (10m)

Row For Calories