Friday, July 5, 2013

>> the fourth was a blast.

Thank you to Andrea Ager and Ronnie Teasdale for an awesome Fourth of July event, packed with skill and snatch work, the hero WOD “Running Nate” and a day of hilarious photos. We’re stoked you came out in scores to get instruction from these top SoCal athletes and coaches. Seeing you PR on your snatches, and nailing that first MU, was super rewarding for all of us. For those of you who completed the hero workout, which commemorates our fallen servicemembers, we salute you. Mahalo especially to those who have, and continue to fight for our freedom. Our independence is due to your sacrifice!

>> Special thanks goes to CFUM athlete Andrew (middle photo), one of Andrea’s friends from high school, who helped make our event happen. We’re also thankful for Krystle, another one of our treasured athletes, who landed awesome accommodations for our visitors.

070513 WOD

A. In 5:00 with teams of two:

Partner 1 – 30 double-unders, 10 hollow rocks

Partner 2 – Side plank (switch sides with each turn)

Any time 2 drops before 1 finishes, 5 burpee penalty at end.

B. Clean

5 x 2

Full clean from high-hang position

C. For time:

50 Russian kettlebell swings (53/35)

50 burpees

EMOM: 5 sit-ups

Partition reps any way you’d like. This metcon involves strategy. Come up with a solid rep scheme that allows you to stay steady throughout.

 >> On-Ramp

For time:

25 Russian kettlebell swings (35/15)

25 burpees

EMOM: 3 sit-ups