Join us for a Beach WOD at 9AM!! We'll be meeting at Lifeguard Tower #3 in Ocean Beach! See you guys there!
WOD
A1. Close Grip Bench Press 1, 1, 1, rest 20 seconds
A2. Glute-Ham Raises 10, 10, 10, rest 3 minutes
3 attempts at max consecutive Double Unders, rest as needed between attempts
Then 3 rounds of:
15 clapping pushups
15 box jumps (30”/24”)
Notes:
The A1/A2 notation means to do a set of close grip bench press, walk over to the GHD while counting to 20, then do a set of glute-ham raises, then rest 3 minutes before your next set of CGBP. For CGBP, your index fingers should be where the smooth part of the bar meets the knurling. You can hold a weight to your chest for the GHRs if you’re experienced doing them.
GRIS! I'm not sure when we're going to start!! Hopefully SOON :) I'm even more excited, and inspired after the kids cert last wknd! I had such a GREAT time!!! :) But we'll def keep you posted, and I'm super excited your kids are going to be our very first cfk clients :)
Posted by: Melissa | September 11, 2010 at 05:16 PM
what's up with crossfit kids classes?? 6:00pm? :)
Posted by: gris | September 10, 2010 at 09:53 PM
Ron-
It's a Saturday morning so we'll be ready for that post-workout beer around 10am....even better.
Posted by: Eric | September 10, 2010 at 07:57 PM
Is FGB5 is set to go on a Friday night?
If so then I think a post WOD beer over at the Jewel Box could be in order.
Posted by: Ron | September 10, 2010 at 07:22 PM
@ Lauren. Done and done :-) Com'on people sign up! Donate!
Posted by: Sal | September 10, 2010 at 03:29 PM
Hi All,
We have 2 weeks till Fight Gone Bad and there is no way there are enough people signed up! Get on the website, sign up, and donate!
Posted by: Lauren | September 10, 2010 at 10:29 AM
A little clarification: clapping pushups mean you push hard enough that your hands leave the ground and you have enough time to clap before you put them back down to start the next rep.
Posted by: Eric | September 09, 2010 at 10:04 PM