WOD:

15 min AMRAP of

5 DL at 75% 1RM

7 Burpees

12 KB Swings (24/16 kg)

Strength and skills club:

Push press 3-3-3-3-3, then max reps in 1 min at 65/45lbs

"RJ"

Five rounds for time of:
Run 800 meters
35 Pull ups
50 Push-ups

Scale number of rounds as needed.

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

Overhead Squat 1-1-1-1-1-1-1 rep (20 min time cap)

10x 100m sprints

rest 90 sec between

David and Jocelyn are thrilled to introduce the newest member of the family, Atlas Rylee.  

It was a long journey but he finally arrived at 1:46 on Saturday June 26.  He measures 21" and weighs 7 lbs 13 oz.  Both Atlas and Jocelyn are doing great and look forward to seeing everyone soon.

We have modified the schedule for the week so please double check the class times and ensure you are signed in.  David will be back to work on thursday and Kana and Garrett will be taking on the classes until then. 

Thanks so much for all of your support!

Five rounds for time of:

50 ft Overhead walking lunge (45/35# plates)

21 Burpees

 Jaw dropping awesome little dude on the rings

"Mary"

AMRAP in 20 minutes of:

5 handstand pushups

10 single leg squats, alternating

15 pullups

Compare to Wed Mar 17/10

The World Would Love to Be Canadian: More than half the people around the world say they would abandon their homelands and move to Canada if they could.

Aren't we lucky?!

"The Crippler"

Rookie option: 3 burpees every min and reduced weight

The votes are in and we finally have the winners of our Spring LEANing Challenge...

Hartley and Laura!!

Hartley has lost a total of 40lbs since starting CrossFit and Laura was the most dedicated to her paleo diet by going their entire 6 weeks without a single cheat. In addition to reaping the benefits of leaner, fitter bodies, they each get a free month of unlimited CrossFit and $350 in cold hard cash!

Thank you to all those who participated by logging their better food choices, improving their CrossFit performance, and changing not just their bodies, but their lives too. Good job everyone!!

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WOD

Run 1/2 mile (2 laps)
35 Wall Balls

Run 1/4 mile (1 lap)
20 Wall Balls

then...

For time:

150 Sumo Deadlift High Pulls (45lb/35lb barbell)

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For those among us looking to gain size and strength... 

70s Big: "...can be considered the quest of attaining strength and subsequently muscular body weight. The best way to obtain strength is through barbell training, and barbell training means squatting, pressing, deadlifting, cleaning, jerking, and snatching. Period."

Here's one my favorite excerpts from their Food FAQ page:

I don’t care if you know a friend of a friend who got “swole” on a raw food vegan diet. It doesn’t matter that your tofu-eating emo buddy finally pulled 205 off the pins. The rules apply, and you must obey them. Whole milk and hamburgers build a sturdier foundation than sprouts and soy.

"Elizabeth"

These are full or squat cleans