2.1.12

For time complete: 50 x WBS @ 14#/20#, + Run 1000-Meters, + 30 Burpee Pull Ups. ===== Accessory Strength Work ===== NO EVENING CLASSES TONIGHT ... 6am/7am/8am/9am available.

1.31.12

"Annie" 50-40-30-20-10 rep rounds for time of Double Unders and Sit Ups. ===== Accessory Strength Work. =====

1.30.12

"Arnie" For time: With a 2-pood Kettlebell, 21 x TGUP Right Side [Turkish Get Ups], 50 x KBS [Russian], 21 x OHS Left Side [Overhead Squats], 50 x KBS, 21 x OHS Right Side, 50 x KBS, 21 x TGUP Left Side. ===== In honor of Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA.

1.28.12

Open Gym 8am > 10am. [On Ramp session from 9am > 10am]

1.27.12

TGIF! No 6am/7am Classes. Open gym from 8am > 10am. Open House/Team WOD/Whole30 Pot Luck BBQ from 5:00pm - 8:00pm. Come get some!

1.26.12

For time: 10 Muscle Ups, + Push Press @ 53#/75# x 100 reps, + Row 1K [from CF HQ 12.23.11] *Sub Pull-Ups + Dips for Muscle Ups, 3:1.

1.25.12

[Posted by CF HQ March 26, 2011] "Abbate" Run 1 mile + 155 pound Clean and jerk, 21 reps + Run 800 meters + 155 pound Clean and jerk, 21reps + Run 1 Mile. ===== In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

1.24.12

"Brenton" 5 RFT: Bear Crawl 100-ft, Standing Broad Jump 100-ft. Perform 3 Burpees after every 5 Broad Jumps. ==== [from CF HQ 10.21.10] In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

1.23.12

Strength + Mobility: Lower Body Emphasis - Back Squat 5, 5, 5, 5, 5 + "IT Band Hell" watch the MWOD video here http://www.mobilitywod.com/2012/01/episode-361365-pathomechanics-and-it-band-hell.html

1.22.12

OFF/Closed. =====

1.21.12

Open Gym 8am > 10am. =====

1.20.12

TGIF Chipper! For time: Row 1K, + 100M Tire Pull @ AHAP, + 30 Pull Ups ===== Accessory Strength Work [Lower Body].

1.19.12

"The Chief" 5 rounds, each round is 3-minutes AMRAP, 1-minute of rest: 3 x Power Clean @ 135#/95#, 6 push ups, 9 air squats. Score rounds and reps for each interval of work. =====

1.18.12

10 x 100-Meter Repeats On The Minute ... or ... C2 Row 10 x 125-Meter Repeats On The Minute. Max Effort! + 20-min Mobility Circuit from Mobility WOD http://www.mobilitywod.com/

1.17.12

Accessory Strength Work [Upper Body/Trunk] + 20-min practicing progressions from Gymnastics WOD http://gymnasticswod.com/

1.16.12

"Rankel" 20-min AMRAP: 225#/155# Deadlift x 6 reps, 7 burpee pull ups, 10 KBS @ 2-pood/1.5-pood, Run 200M. ===== In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

1.15.12

===== OFF/CLOSED =====

1.14.12

===== Open Gym 8am - 10am. *Olympic Lifting Practice @ 9am =====

1.13.12

===== "MOORE" 20-min AMRAP of 1 x Rope Climb Ascent, Run 400M, Max Rep HSPU. Score rounds and HSPU reps. ===== In honor of Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

1.12.12

===== "THE BEAR" 5 rounds not for time (maximum weight): 1 round = 7 cycles of Power Clean, Front Squat, Push Press, Back Squat, Push Press. You are NOT allowed to rest the bar on the floor during your set. The front squat/push press and back squat/push press may be combined to perform a thruster. You may push or split jerk the weight overhead. ===== Post WOD Stretch/Mobility

1.11.12

===== *Recovery/Mobility/Gymnastics Skills* Lets practice some false grip/muscle up progressions after we stretch! Visit http://www.youtube.com/watch?v=IWevfH8QL3w

1.10.12

===== For time: Row 1K, + 200M Farmers Carry @ AHAP, + 30 Burpee Box Jumps. ===== Accessory Strength Work, Upper Body.

1.9.12

===== [From CF HQ 6.25.11] For time: Run 800-Meters, Snatch x 30 reps, Run 800-Meters. Post time and weights used. ===== Accessory Strength Work, Lower Body.

1.8.12

=====CLOSED/OFF=====

1.7.12

=====Open Gym Hours 8am - 10am. Make up a wod you missed earlier in the week!=====

1.6.12

"Cindy" 20-min AMRAP of: 5 Pull Ups, 10 Push Ups, 15 Air Squats. ===== Post WOD Stretch/Mobility

1.5.12

*Recovery/Mobility/Skill* Warm-up then 1.) Mobility Circuit x 20-min, 2.) Practice Gymnastics Skill Set x 20-min from Gymnastics WOD http://www.gymnaticswod.com

1.4.12

3 RFT of: Sprint Full Gasser, 21 KBS @ 24k/16k, 12 Burpees. ===== Accessory Strength Work, Upper Body =====

1.3.12

AMRAP in 10-minutes of: Push Press @ 135#/95# x 7 reps, Push Ups x 7 reps, Box Jumps @ 20" x 7 reps [from CrossFit Football]: ===== Accessory Strength Work, Lower Body =====

1.2.12

"Jerry" For time: Run 1-Mile, Row 2K, Run 1-Mile. In honor of Sgt Major Jerry Dwayne Patton, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. (CF HQ May 9th, 2010)