WOD - FRIDAY, JUNE 8TH 2012

* SOME AWESOME STATS FOR THOSE WHO STAYED LOYAL TO THE 20RM BACK SQUAT.  CHECK OUT SOME OF THESE RESULTS

** JACKIE WAS A KILLER.  THIS IS A GREAT WOD THAT SHOWS YOU IF YOU BLOW OUT THAT ROWER EARLY ON YOUR LATER MOVEMENTS WILL STRUGGLE.  THOSE WHO WERE ABLE TO PACE THE ROW WERE ABLE TO CRUSH THE THRUSTERS AND HAMMER TIME THE PULLUPS.  GREAT JOB TODAY EVERYONE!

*** THE WEEK OF AUGUST 27TH-31ST WE WILL BE HAVING A INTER-GYM COMPETITION WITH BOTH RX'D AND SCALED DIVISIONS.  WE WOULD LOVE TO HAVE EVERYONE SIGN UP AND COMPETE IN THIS FUN EVENT!

WARM-UP

1 MIN DOUBLE UNDERS

10 DEADLIFTS

DYNAMIC STRETCHES

STRENGTH

EMOM FOR 7 MIN

3 DEADLIFTS (315/185)

WOD

"HANSEN"

5 ROUNDS

30 KB SWINGS (2/1.5)

30 BURPEES

30 ABMAT SITUPS

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated.

Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

RESULTS FROM 6/7/12

WOD - THURSDAY, JUNE 7TH 2012

* COME IN AND GET INTENSE TOMORROW.  LAST DAY OF 20RM BACK SQUAT, FOLLOWED BY JACKIE WILL MAKE FOR SOME NICE FEELING LEGS.

**SATURDAY OPEN GYM WILL NOW HAVE A SIGN IN! YOU MUST SIGN UP FOR EITHER A 9AM, 10AM, OR 11AM TIME (1 HOUR TIME SLOTS ONLY!)...THIS IS DUE TO SUCH A BIG SHOWING LAST WEEKEND!!

** SO GYMNASTICS CLASS WAS A GREAT SUCCESS TONIGHT.  SOME HANDSTAND WALKING PROGRESSIONS AND AERIAL MOVES MADE FOR A INTERESTING CLASS.  WE WILL NOW HAVE WEDNESDAY NIGHT AT 7PM GYMNASTICS CLASS.  THIS IS A EXCELLENT WAY TO HELP YOUR CORE STABILITY AS WELL AS YOUR OVERALL BALANCE AND CROSSFIT MOVEMENTS.  HERE IS YOUR GYMNASTICS COACH HITTING A 325# PR ON HR DEADLIFT!

GINNY TAKES A FRESH ONE TO THE SHINS!

JP DOMINATING!

SOME OF THE LADIES HANGIN OUT BEFORE CLASS, LIA AND DAWN COMPARING HANDS.

STEVE AND HIS GF STRIKER.

WARM-UP
- 20 THRUSTERS
- 10 KIPS
- DYNAMIC STRETCHING


STRENGTH (10MIN CAP)

LAST DAY OF 20RM BACK SQUAT

ADD 5# FROM LAST SESSION!

WOD

"JACKIE" (PR BOARD WORTHY)

1,000M ROW

50 THRUSTERS (45LB BAR FOR EVERYONE)

30 PULLUPS

WANT SOME EXTRA WORK
- 3X10 GHD SITUPS

RESULTS FROM 6/6/11

WOD - WEDNESDAY, JUNE 6TH 2012

* GYMNASTICS CLASS TOMORROW NIGHT AT 7PM GONNA BE A GOOD ONE!

** GREAT JOB TO ALL ON THE 3 POSITION CLEANS.  YOU GUYS ARE STARTING TO RIP SOME WEIGHT AND REALLY LOOK AWESOME WITH YOUR FORM.  VERY PROUD OF ALL OF YOU GUYS.

*** THE NUTRITION CHALLENGE IS ON.  WANT TO SEE THE BIGGEST RESULTS WHETHER YOUR IN THE CHALLENGE OR NOT?  ELIMINATE THE SUGAR, ELIMINATE THE ALCOHOL AND HAVE WATER WITH YOU ALL DAY.  MY FRIEND BOBBY MAC AND I MADE A BET LAST MONTH THAT HE COULDN'T DRINK FOR 30 DAYS.  HE WON THE BET AND NOW I HAVE TO DO 100 BURPEE PULL-UPS IN A DRESS BUT THATS BESIDES THE POINT.  HE LOST 12# IN A MONTH, WORKED OUT AT KOB 4X A WEEK AND DIDNT CHANGE ANYTHING ELSE IN HIS DIET.  MORE NUTRITION TIPS WILL FOLLOW!


ENDURANCE
800M RUN (NEW YORK AVE)
REST 3 MIN
600M RUN (PENNSYLVANIA AVE)
REST 3 MIN
400M RUN (ARIZONA AVE)

* SCORE = TOTAL TIME

WOD
4 ROUNDS
20 BOX JUMPS (GAMES STANDARD)
200M FARMERS WALK (35/25# PLATES IN EACH HAND)

- FAST FORWARD TO THE 9:30 MARK TO CHECK OUT THE GAMES STANDARD BOX JUMP.

RESULTS FROM 6/5/12

WOD - TUESDAY, JUNE 5TH 2012

- I WANT TO THANK ALL OF YOU SO MUCH FOR THE SUPPORT TO MY FAMILY AND I.  IN THE SHORT TIME OF KNOWING EVERYONE, THE GIFTS AND LOVE FROM YOU ALL IS AMAZING AND TRULY SHOWS WHAT A GREAT GROUP OF PEOPLE WE GET TO WORKOUT/HANG OUT WITH EVERYDAY.  THANKS AGAIN.

THE  LETTER BELOW IS FROM MY PARENTS
" WE WANT TO TAKE THIS OPPORTUNITY TO THANK YOU, THE CROSSFIT KING OF THE BEACH AND CROSSFIT 610 FAMILY FOR ALL OF THE LOVE YOU HAVE SHOWN AND SUPPORT YOU HAVE GIVEN TO MIKE, MOLLY, STEVE, MATT AND US.  YOUR KINDNESS WILL NEVER BE FORGOTTEN.
  WITH LOVE,
   MARY AND BRUCE ABGARIAN




STRENGTH
15 MIN TO FIND 3 POSITION CLEAN - 1 SQUAT CLEAN FROM EACH POSITION WITHOUT DROPPING THE BAR.
POSITION 1 = FROM THE FLOOR
POSITION 2 = FROM BELOW THE KNEE
POSITION 3 = MID THIGH



WOD
AMRAP 15 MIN
10 C2B PULLUPS
5 POWER CLEANS (155/105)
200M RUN

RESULTS FROM 6/4/12

WOD - MONDAY, JUNE 4TH 2012

* THE NUTRITION CHALLENGE IS IN FULL EFFECT.  JULY 4TH WE WILL HAVE A BEACH/AFTER PARTY FOR THE GYM.  

** LETS HIT THIS WEEK HARD.  HIGH ENERGY AND ALOT OF FOCUS THIS WEEK.

EARLY MORNING ELEMENTS GROUP!

STRENGTH
LAST WEEK OF OUR 20RM BACK SQUAT
- ADD 5# TO LAST SESSION
- IF YOU GOT BETWEEN 15-19 REPS REMAIN AT THE SAME WEIGHT
- IF YOU GOT LESS THAN 15 TAKE 5# OFF

WOD
AMRAP 7 MIN
10 OHS (95/65)
10 T2B

REST 5 MIN

AMRAP 5 MIN
7 RING DIPS
7 RING ROWS

RESULTS FROM PERV SUNDAY!

WOD - SUNDAY, JUNE 3RD 2012

* ELEMENTS CLASS BEGINS AT 8AM
** GROUP CLASS BEGINS AT 9AM.
*** THERE WILL BE NO GYMNASTICS THIS SUNDAY AS IT IS MOVED TO WEDNESDAY NIGHT AT 7PM.


PERV SUNDAY WOD
TEAMS OF 3
AMRAP 20
4OOM RUN
WALL-BALLS
KB SWINGS

* 400M RUN SETS THE PACE
** SCORE = WALLBALL REPS + KB SWING REPS

WOD - SATURDAY, JUNE 2ND 2012

* AWESOME JOB ON TODAYS HERO WOD HOLBROOK.  SOME SERIOUS WEIGHT BEING MOVED ON THE THRUSTERS, AND SOME NICE PROGRESSIONS SEEN IN THE PULL-UPS.

SOME COOL MONTH OF MAY PR'S!

OPEN GYM FROM 9-11!

RULES OF OPEN GYM
#1.  IF YOU DONT KNOW HOW TO DO THE MOVEMENT DON'T DO IT.
#2.  IT IS NOT A COACHING SESSION IT IS FOR YOU TO WORK ON MOVEMENTS OR DO A WOD OF YOUR CHOICE.
#3.  GO INTO THE OPEN GYM KNOWING WHAT YOU WANT TO DO.  EXAMPLE IF YOU MISSED MONDAYS WOD THIS WEEK GO TO THE WEBSITE, LOOK UP WHAT MONDAYS WORKOUT WAS, WARMUP, SET UP YOUR GEAR AND HIT IT HARD.
#4.  DOORS WILL CLOSE AT 11AM.  REMEMBER IF YOU SHOW UP AT 10:55 AND DECIDE TO START YOUR WORKOUT AND YOU ARE MID WAY THRU THE DOORS WILL BE CLOSING AT 11.

SEE EVERYONE TOMORROW!

RESULTS FROM 6/1/12