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A big ACF shout out to one of our newest members, Saran P. In just over a month with ACF she has cut almost 5% bodyfat, lost 1" in her waist, and 1.5" in her hips. Her secret. . . she attends ACF consistently 3 x per week and she switched to a strict Paleo diet. And the best part of the whole thing, for all of you who get wrapped around body weight, she actually INCREASED her body weight by 1 pound! Nice work, Saran!
Join team Carson CrossFit at the Los Angeles Neon Dash!!! StubHub Center Friday, September 26 from 6PM - 11PM $5 off if you sign up today. Use coupon code “FIVE”. https://www.eventbrite.com/e/neon-dash-los-angeles-ca-2014-tickets-11408405849#team-search
FRONT SQUAT: 12 – 12 – 12 @ 60% of 1 rep max then BENCH PRESS: 12 – 12 – 12 @ 60% of 1 rep max then AMRAP 10:00 9 Goblet Squats 7 Burpees 5 Ring-dipsFiled under: lifting, WODs Tagged: AMRAP, bench press, burpees, front squats, goblet squat, ring-dips
07/23/2014 Strength Day Either Deadlift or Squat Cycle **Do not neglect strength days, metcons are great but they do not build the same strength that a classic strength program can. Be safe with your movements** Finisher: Ivan, Igor, or Ivana
I posted the WOD last night with a video...maybe why it didn't load. Jess was with me when I did #witness. CFBH 7.23 Strength: 12min 3RM Deadlift WOD a For Time (8min Cap) 3-6-9-12-9-6-3 Lateral Bar Hops (LR=1) HR Deadlifts (185/135)(125/95) *score only total DLs WOD b 8min AMRAP 40 Double Unders (120 singles) 40 Med Ball OH Alt Lunges *score only total Lunges
The CrossFit Games start TODAY! Yesterday the Teams found out new information about workouts and what's to be expected on The Beach this morning. The Team beach event will start at 11:00 AM (Pacific Time) and CrossFit Central Downtown will be in heat 3. http://games.crossfit.com/announcements/beach-and-team-events-announced-athlete-reception Start Strong. Finish Strong. #BELIEVE
Wednesday, July 23 Endurance WOD E4MOM for 10 Rounds 200m Run 10 DB Snatch (45/35) 20 Box Jump Overs (20") - http://www.vaultcrossfit.com/2014/07/wednesday-july-23/
WOD For Wednesday 7/23/14: 1. Warm Up (Row Relay) 2. Strength: 5,5,5,5,5 Of: -Floor Press 3. WOD 1- 6 Min. AMRAP Of: -5 Burpee Box Jumps -10 DUs (20 Singles) *Rest 3 Min. 4. WOD 2- 6 Min AMRAP Of: -5 Wall Balls -10 Deficit Push Ups *Rest 3 Min. 5. WOD 3-6 Min. AMRAP Of: -5 Burpee Box Jumps -10 DUs