|Address||31166 Via Colinas #1|
Westlake Village, CA 91362
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CrossFit Main Line, CrossFit R5 - Competitor W.O.D. Dynamic Effort Upper/Oly 3 Postion Squat Snatch (7x1@80%1RM **Floor & 3sec pause at knee) 3 Position Clean (7x1@80%1RM **Floor & 3sec pause at knee) Special Strength 60 GHD Sit Ups Taylor (Time) 4 Rounds for time of: 400m Run 5 Burpee Muscle-ups **All modification for MUs are allowed: ring, banded, jumping, etc.
CrossFit Main Line, CrossFit R5 - W.O.D. Dynamic Effort Upper/Oly Early Work - Individual Warm Up (No Measure) Roll Out Rowing Warm Up • x10 each (arms, upper, 1/4, 1/2, 3/4, full) Bullet Proof Shoulders x10 Samson Stretch Each Leg x10 Squats x10 Push Ups x10 Pull Ups 3 Postion Squat Snatch (7x1@80%1RM **Floor & 3sec pause at knee) 3 Position Clean (7x1@80%1RM **Floor & 3sec pause at knee) Taylor (Time) 4 Rounds for time of: 400m Run 5 Burpee Muscle-ups **All modification for MUs are allowed: bar, banded, jumping, etc. Extra Credit 60 GHD Sit Ups
The Firestarter Challenge is a local competition geared toward the novice and intermediate CrossFitter being held at Triangle CrossFit June 21-22. Individuals compete on Saturday and teams (4-person - 2M/2F) compete on Sunday. Registration is open now, but don't wait to sign up if you're interested in competing because local competitions are filling up fast! http://www.trianglecrossfit.com/firestarter_challenge/home.html
As many of you know, CFDer Shane Jones has been on an adventure to climb Mt. Everest. Unfortunately, due to the recent accident there, the climbing season has been called to a halt and Shane will be coming home. Congratulations to Shane and his team for even attempting this great feat! Get home safe! http://hearthealthyeverestclimb2014.blogspot.com/2014/04/the-sherpa-decision.html?m=1
USA Weightlifting Advanced Sports Performance Coaching course hosted by the Harrisburg Weightlifting Club on May 24-25. You can now obtain the latest education and newest title before having to coach 2 lifters to National events. Once you have obtained this certification, you then automatically get promoted to National level coach once you have your 2 athletes to National events. Registration ends 5/19, but it is also capped at 30 people, so register early before it sells out! This will be taught by renowned coach Harvey Newton, former Executive Director of USA Weightlifting and multiple Olympic, International, and National team coach. The ONLY prerequisite to register for this course is having obtained the level 1 Sports Performance Coach certification. Contact us for more details, or click the link below to register. http://secure.mycart.net/catalogs/catalog.asp?prodid=5225276&showprevnext=1
Happy Hump Day! As you all know, this Saturday is our Balls4Balls fundraiser event. If you haven't already signed up online, you have until Friday to do that and donate some $$$ to a great cause- testicular cancer! We are releasing the WOD today, it is a fun partner WOD that everyone of all levels can do and participate in, so invite your friends and family! FOR TIME: 100 WallBalls (20/14) 100 Partner Sit-ups 100 Burpees w/ the WB (alternating - pass to your partner) 400m Run w/ the WB (pass to your partner) *20 Min Cap*
Here's a great event to check out this weekend or donate to the cause! http://www.stbaldricks.org/teams/mypage/90432/2014
OK Gang our spot for the Hero WOD @ CrossFit Harrisburg is at 2:00 on May 17th. The flyer is posted on the page. We NEED 20 Athletes to go and participate. Who is in? Please add your name for me. This is for a great cause and is lots of fun. Dinner afterward is even better! :) Thanks ~ Jess
Shout out to CFDers, Shikha Sachdeva and Greg Wehn, for taking home 2nd place Women's Intermediate Division and 13th place Men's Intermediate Division respectively, in this past weekend's Festivus Games at Morrisville Community CrossFit! http://festivus.wheresthethrowdown.com/R41/scores.php?G=Female&D=1
Ordering supplements. Let Dan know what you need. Protein, fish oils, glutamine, creatine, ZMA, glucosamine, etc... Check out some of the new drinks i the cooler. The FIT AID is a very clean recovery drink. For you caffeine junkies, the BANG is HIGHLY caffeinated. You have been warned.
Happy Wednesday! Reminder there will be gymnastics class tonight at 7 PM and we are going back to the basics for beginner and intermediate athletes. We will be focusing on rolls, handstands, cartwheels, and bridges. This class is a great addition to our normal programming and can really help build confidence in body awareness.