By paul
In September 17, 2012

9-15 Box Drop Event
Grace and Cindy looking beautiful and fit at the Reebok “Box drop” this past weekend. Its amazing how many new friends I have made over the last few years as a Crossfitter. The community and relationships that are created from grinding down on challenging workouts together is really like nothing I have experienced. Whats even more interesting is that these new friends are spread out over the county, the state and even the nation, all because of Crossfit. Crossfit rocks!

Must Read blog – “Almost Paleo” Crossfit Invictus

This a great blog on nutrition and Paleo. Its basically a week of “almost” Paleo eating broken down with a shopping list, meal plans and easy to follow recipes. Mangia! Mangia!

Tuesday September 18th, 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

A. EMOTM  for 8 min, perform:
Hang snatch (High) + Hang snatch (knee) + 2 Overhead squat
– Use a manageable loads, may increase load as you move through each set
B. 4 rounds for time off:
15 walking lunge steps with barbell in front rack position (95/65)
30 double unders
30 sit ups
200 Meter run


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