Half-way to the Weekend!

Lauren and Shani on the podium, looking strong ladies.

This Friday is the Crossfit Fly “Sundown Showdown”. Its an all girl team competition starting at 5:00 pm and going into the early part of the evening. The event has been designed for all levels with two divisions for teams to participate in. We have three teams in the “Competitive” division (Andrea & Stacey, Tonia & Koaleen, Megan & Cindy) and two teams in the “Fun” division (Julie & Shannon, Rachael & Natalie). Come support these women as they scrap it out with forty other female teams from around the county. Hope to see you guys out there!

Tuesday October 2nd 2012

5:00, 6:00 & 7:00am: Expo Design Center – Off Greenfield & Rancho Niguel in Laguna Niguel
5:30 & 6:30pm: La Paz Intermediate – Upper Parking Lot off of La Paz Rd.

WOD

A. Every 30 seconds alternate between the following two exercises for 7 minutes:
1 Power clean (pick load that is challenging but not a 1 rep max)
5 Bar facing burpee (the goal here is to move at a smooth and fluid pace through all five reps. Work on rotating in the air and quickly dropping into the each rep)

Rest 3 mins

B. “Randy”
75 Power Snatches (75/45)

Talega Day #5

A. Skill session – Medicine – ball clean – Learn the progressions of the movement and practice while trying to achieve perfect form, range of motion and position

B. For time:
21-18-15-12-9-6 reps of:
Medicine – ball clean (20/14)
Burpee
– After each round complete 15 double unders or 45 singles