Saturday WOD in Palmdale
We’ll be joining our friends at CrossFit Palmdale on Saturday, 9 AM for a workout. Join us, won’t you?
‘CrossFit Cal City’ Articles
No Thursday Workout at CFCC
I’ll be with the soccer players on Thursday. We’ll pick back up on Friday, 6 PM in Cal City.
WOD 28 Oct 2009
Buy In:
CFWU & 5 Max height box jumps
WOD:
Complete as many rounds as possible in 20:00
5 Power Cleans, 135#
10 Ring Dips
15 Pullups
Cash Out:
Play on the rings, do some supports, some MU progressions, ring chins, etc.
WOD 27 Oct 2009 “Nate”
Buy In:
Row 500m
10 Pushups
10 Pullups
10 Situps
10 Squats
WOD:
“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Cash Out:
Parallete Handstand practice
WOD 26 Oct 2009
Buy In:
CFWU
WOD:
Deadlift 1-1-1-1-1-1-1 reps
Cash Out:
3 Rounds for time:
5 Muscle Up progressions
5 HSPU progressions
10 Box Jumps – High as you can go!
What we believe at CrossFit California City!
- We believe the day to change your life is today, not tomorrow.
- We believe Family is always first.
- We believe our kids should be exercising harder than us, and we’ll teach them how to do it.
- We believe every milestone, every PR, every goal-achieved is as important as the next. The first time you get yourself to jump on the box is as important as your first muscle-up.
- We believe in the merits of hard work, and that nothing worth achieving is ever easy.
- We believe you get what you pay for.
- We believe young girls are especially vulnerable to the lies this world will tell them about who they are, what they should look like, and what they can accomplish. We believe it is our duty to guide them with the truth.
- We believe in coaching, not babysitting. We believe constantly varied, functional movements, performed at high intensity will make you stronger, faster, and healthier. We believe wearing a cool CrossFit T-Shirt to a big CrossFit box, with apathetic or elitist trainers, will not. To that end, we believe THE MAGIC IS IN THE MOVEMENTS!
Change in plans for tonight!
With the soccer team workout at 6 PM, I won’t make it back to Cal City for a WOD tonight. So, if you’re on Edwards AFB, and want a workout, come by the track at 5 PM and get in a good metcon.
Friday, there will be one workout, in Cal City, at 6 PM.
Saturday, no workouts! We’ll be in Monrovia for the CrossFit 101.
WOD 21 Oct 2009
Buy In:
3 rounds
5 broad jumps
5 Pullups
5 Plank to HSPU
WOD:
Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups
Cash Out:
Work your knees-to-elbows, get 10 solid reps in with max effort to get the knees up! If you’ve got a good KTE, go toes to bar.
WOD 20 Oct 2009 – Edwards AFB
Meet today at 5 PM, Edwards AFB track, behind the gym.
WOD: Tabata Something Else!