Coming Fast

All the great ladies of CrossFit South County :)
Thanks again for the great party Tanya.



The OC Throwdown is approaching us quickly, be sure to get your ticket here.
Let’s make a huge appearance to support all are great individuals participating in this event. I will be sending a few emails out shortly about the event.

Christmas Week Schedule-
Monday- All Normal Classes
Tuesday- All Normal Classes
Wednesday- All Normal Classes
Thursday- Closed ‘
Friday- Closed
Saturday- All Normal Classes

This week the workouts will be a little longer in duration than usual. Our program at CFSC is thoughtfully planned out to hit all aspects of fitness; From strength to agility, from power to endurance, from 5 Minute workouts to 50 minute workouts, this provides maximum balance in all fitness domains.

WOD
“ 2009 CF Games Chipper”
Male-
15 reps 155lb BB squat clean

30 Toes to bar

30 Box jumps 24" box

15 Muscle ups

30 PushPress /PushJerk 40lb DBs

30 Double Unders

15 reps 135lb Thruster

30 Pullups

30 Burpees

300' OH Walking lunge with 45lb plate


Female-

15 reps 100lb BB squat clean

30 Toes to bar

30 Box jumps 20" box

10 Muscle ups

30 PushPress /PushJerk 25lb DBs

30 Double Unders

15 reps 95lb Thruster

30 Pullups

30 Burpees

300' OH Walking lunge with 25lb plate

* 30 Minutes to complete.
* If unable to do muscle-ups, scale with only X2 dips.
* Get Some !
Scale as:
4 - RX
3 - Sub 30 Reps w/ 25
2- 20 Reps and weight will be posted tomorrow
1 - 20 Reps- Weight posted tomorrow