WOD - FRIDAY, JANUARY 6TH 2011

* LAST DAY OF GIRLS WEEK! COME GET IT IN W/ BARBARA!

** GRAND OPENING JAN 28TH AT CROSSFIT KING OF THE BEACH! BRING YOUR FRIENDS AND FAMILY AND SUPPORT THE BEST GYM IN LONG BEACH.


STRENGTH
3 DEADLIFTS ON THE MINUTE EVERY MINUTE FOR 6 MINUTES @ 85% OF YOUR 1RM!


* WOW WATCH THIS CLOWNS DEADLIFTS! WANNA CHECK OUT HOW NOT TO DEADLIFT?  HERE IT IS

  WOD
"BARBARA"
5 ROUNDS - REST EXACTLY 3 MIN AFTER EACH ROUND
20 PULLUPS
30 PUSHUPS
40 SITUPS
50 AIR SQUATS

WOD - THURSDAY, JANUARY 5TH 2011

WELCOME TO THE MUSCLE-UP CLUB PETE! TRUE SHOW OF HARD WORK PAYING OFF!
PETE 1 - JOEL 0 WOOOOOOOOOO

* GREAT DAY TODAY EVERYONE!  SNATCH TECHNIQUE IS MUCH IMPROVED, AND WE HAD AN INTRODUCTION TO THE 2K ROW TODAY!  WAY TO PUSH THRU THE PAIN OF THE 2K!

STRENGTH
1-1-1-1-1- PUSH JERKS

WOD
"NANCY"
5 ROUNDS
400M RUN
15 OHS (95/65)

RESULTS FROM 1/4/12

WOD - WEDNESDAY, JANUARY 4TH 2012

*  GREAT JOB TODAY ON "KELLY"! YOU GUYS DID AWESOME.  THE FORM ON ALL OF YOU HAS COME A LONG WAY AND THE JUMPS YOU GUYS ARE MAKING ARE UNREAL

** SEAN AND I WANTED TO PUT A QUICK THANK YOU AND JUST TELL YOU HOW TRULY GREAT THE TURNOUT FOR THE MEETING WAS TONIGHT.  WE ARE SO GLAD YOU GUYS ALL WANT TO MAKE A BIG CHANGE IN YOUR LIFE.  WE ARE SEEING A TRUE SENSE OF COMMUNITY AND BOND THAT IS FORMING BETWEEN ALL OF YOU.  SO AGAIN THANKS FOR BEING AWESOME!

SKILL
- POWER SNATCHES

WOD
45 MIN TO COMPLETE THE FOLLOWING

"ISABEL"
30 POWER SNATCHES FOR TIME (135/95)

2K ROW FOR TIME

NUTRTITION FACTS FROM THE MEETING!

RESULTS FROM 1/3/11

WOD - TUESDAY, JANUARY 3RD 2011

* GRAND OPENING PARTY SATURDAY, JANUARY 28TH @ 1PM! MORE DETAILS TO COME

** WE ARE RUNNING TOMORROW MAKE SURE YOU COME DRESSED WARM!

*** 37 PR'S (PERSONAL RECORDS) ON OUR BACK SQUATS TODAY.  SOME HUGE NUMBERS PUT UP AND CONGRATS ON EVERYONES FIRST "FRAN" EXPERIENCE.  SHE IS A DIRTY GIRL.

SKILL
REBOUNDING BOX JUMPS
WALLBALLS

WOD
"KELLY"
5 ROUNDS
400M RUN
30 BOX JUMPS (24/20)
30 WALLBALLS (20/14)

RESULTS FROM 1/2/11

WOD - MONDAY, JANUARY 2ND 2011

* 7PM MEETING TUESDAY NIGHT. BEST SHAPE OF YOUR LIFE CHALLENGE MEETING!

*** GIRLS WEEK THIS WEEK! EACH DAY WE WILL DO A BENCHMARK GIRL WORKOUT FROM CROSSFIT HQ.

STRENGTH
12 MIN TO FIND YOUR 1RM BACK SQUAT

WOD
"FRAN"
21-15-9
THRUSTERS (95/65)
PULLUPS




* WHO IS BEATING THIS CHUMP TOMORROW??

CLOSED SUNDAY, JANUARY 1ST 2012!!!!!

HAPPY NEW YEAR EVERYONE HAVE A SAFE AND GREAT NIGHT!

RESULTS FROM 12/31/11

WOD - SATURDAY, DECEMBER 31ST 2011

- GREAT JOB TODAY EVERYONE!!!!! HOW ABOUT 26 PERSONAL RECORDS ON DEADLIFTS.  ON TOP OF THAT THE DOUBLE UNDERS ARE LOOKING AWESOME!

250LBS DEADLIFT CHECK! HOW ABO[UT A 95LBS PR FOR TARA - AWESOME JOB.

WOD
2011 M RUN
20 HSPU
11 T2B
20 HSPU
12 T2B
2012 M RUN

results from 12/30/11