Are you getting better?

By paul
In September 4, 2012


Coaches Paul, Taylor and Joshua preparing for a Saturday track workout

An important aspect of Crossfit involves setting goals for yourself. It is imperative that you keep track of the workouts you perform so that you have a baseline to go off of. Make sure you are logging your WODs on  Seeing yourself  on the leaderboard up against the others in our community can be a great motivator, and seeing yourself grow as an athlete can also create gains in your training. Log your scores Nation!

Wednesday September 5th 2012

5:00, 6:00 & 7:00 AM – Home Depot Expo design center – off of Greenfield and Rancho Niguel in the city of Laguna Niguel

5:30 & 6:30 PM – La Paz Intermediate school – Upper parking lot located off of La Paz rd.


A. 2 sets of: Snatch barbell complex X 3 reps at each progression
1. Down & up (superman pull)
2. Down & up + tyson hips (hit drill)
3. Down & up + tyson hips (hit drill) + elbows high and outside
4. Down & up + tyson hips + elbows high and outside + catch drill (power stance) + OHS

B. Max effort muscle snatch
­‐ Build to heavy single. Perform the set up (the pull) for the finish (triple extension) with perfect form and position. Do so by raising with the bar slowly while pushing the knees back and staying over the bar as long as possible. Receive the bar with the hips and knees fully extended.

– Full demo for part A and B will be done prior to the start of each piece

C. 5 – 7 sets of (building in load)

pause snatch dead-­‐lift + snatch

­‐ Perform a snacth grip dead‐lift pausing at the knee for 3 sec then standing all the way up. Slowly lower the bar to the floor for a touch and go full snatch.

D. 5 min AMRAP of
5 power cleans (155/105)
10 wall ball (20/14)

‐ Go as hard and as fast as possible. Take yourself to that awful place

Ready to get started?

Visit our gym today, talk to a coach, try a free class & change your life!

Brands We Support