II.)  Thruster 5-5-5-3-3-3-1-1-1, reps

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Remember folks, if your wanting to get your Open wod done before Saturday, be sure to come to the open gym hours to be judged by a coach.  More details to follow about local gyms hosting the wod this Saturday.

“Blur the distinction between strength training and metabolic conditioning
for the simple reason that nature’s challenges are typically blind to the distinction.”
- Coach Greg Glassman

"Duck, duck, duck, Goose!"

Three rounds for time of:
5 Rope ascents
25 Kettlebell swing 1.5 pood

Post time and thoughts to comments.

“There is no single sport or activity that trains for perfect fitness.  True fitness requires a compromise in adaptation broader than the demands of most every sport.” -Coach Glassman

"For love of the sport"

I.)  Parallette L-sits, 5 max efforts

II.)  Overhead sqaut 3-3-3-3-3-3-3-3-3-3, reps

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“A strength and conditioning regimen devoid of gymnastics practice and skills is deficient.”
- Coach Greg Glassman

"He is able who thinks he is able."

21-18-15-12 and 9 reps, for time of:
Back Extensions
Pull ups
Sit ups
Dips

Post time and thoughts to comments.

“Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even.” – Muhammad Ali

Hey all. You will be able to to the Open WOD either at our box during the week, or at a participating hosting box on the weekend. CFO will be hosting a few of the weekends. On the weekends we don’t host, you have a choice; do the WOD during the week at our box; do the WOD at CFTS; do the WOD at another hosting box in SoCal. All important info will be posted here and in the box. This will be very fun, stress free and low key. If you want to hit your open WOD in the comfort of your own box…COOL! If you want more of a competition element…that’s COOL too. Make sense to everyone?

"Thanks to Coach B for comin to the morning Oly class"

We’ll be having a fun team wod today and we’re doing co-ed.  Every guy, grab a girl and tackle the wod.  Yes it’s a surprise.

Post thoughts to comments.

"Josh deep into a split snatch"

I.)  Muscle ups 3-3-3-3-3-3-3-3-3-3, reps
Mod. – 3 Chest to bar pull-ups / 3 Ring Dips x 10

II.)  Bench press 5-3-1-3-5, reps

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“Develop the capacity of a novice 800 meter track athlete, gymnast, and weightlifter and you’ll be fitter than any world class runner, gymnast, or weightlifter.”
Coach Glassman

"Feel the force flowing through you." - Yoda

Five rounds each for time of:
400 meter Run
10 Thrusters; 1/2 body weight
15 Pullups
20 Sit ups
Rest as needed.

Post times for each round to comments.

“You learn you can do your best even when it’s hard, even when you’re tired and maybe hurting a little bit. It feels good to show some courage.” – Joe Namath

"Get some Marine!"

I.)  10, 10, 10, 10, 10 Hip ext.

II.)  Deadlift 5-4-4-3-3-3-2-2-2-2-1-1-1-1-1 reps

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For bonus points, name the movie I quoted for the title of this post.  Even more bonus points if you tell me the characters name.

For those of you lookin to get some work done on your Oly lifts…Coach B will be in the house on Thursday for the 10:30 Oly class.  This is a great opportunity to get eyeballed by the best of the best.  Don’t miss it.

"Peek a boo"

Five rounds for time of:
5 Pull ups
7 Ring Dips
3 Rope climb
10 Push ups
15 Sit ups
20 Air Squats

Post time and thoughts to comments.