|Name||CrossFit No Boundaries|
|Address||33208 Paseo Cerveza, Suite A1|
San Juan Capistrano, CA 92675
Like, Tweet or +1 CrossFit No Boundaries
Prehab/activation: SMR - partner internal rotation smash 2x10 banded external rotation -then- 7x3 pausing bench press @ 80-85% 1RM (3-4 count pause) -or- Beginners: Work to a heavy set of 3 in pausing bench press -then- AMRAP in 15 minutes: 150m sled drag (176/132) 50 double unders 5 bar muscle-ups (mod: 10 C2B pull-ups)
Training 140812 Strength CF 2 - Power Clean + Jerk: 70%x(1+2)x2, 75%x(1+2)x2, 80%x(1+2,) 82.5%x(1+2) CF 1 - Hang clean work at coach's discretion Conditioning - EMOM 10, alternating: a) 5 Deadlifts, 275#/165# + 5 Bar Facing Burpees b) Run 100m Post results to comments.
Tuesday Class Schedule ~ > 5:30am Endurance WOD w/Debbi > 8am Barbell Club w/Devon > 9am Endurance WOD w/Devon > 4:30pm Endurance WOD w/Devon > 5:30pm Barbell Club w/Devon > 6:30pm Endurance WOD w/Devon Daycare Hours: 8am-10am & 5:30pm-7:30pm
Come on down tomorrow, Tuesday @ 430pm for a meet and greet with some of the Fittest people in the World of CrossFit. Help your local team, the San Francisco Fire of the newly formed NPGL (National Players Grid League), raid awareness and support as their first match approaches August 28 in Berkeley's Haas Pavillion.! See you at CSA to meet some true legends in our sport.
If you can make it down to San Jose this weekend to cheer on CFA's three teams competing at Moxie Madness, do it! This is always a great comp for athletes and spectators. And twelve of our very own will be competing! Put on the Tie Dye and represent!
Just a reminder if you have an Unlimited Membership to CFFR it also includes a membership the Training Zone in Marysville! Just let them know at the Front Desk that you are a CFFR member and they will look you up on the member list. Also, we will now be extending daycare to both locations! So if you pay for daycare at CFFR it is now included at Training Zone :)
Snatch skill / Wall Balls / Swings / Cleans (Time) We have had a few athletes ask about a running workshop. Rosa was nice enough to talk with Cheryl Loyd about coming and doing a five hour workshop. The cost will be $125.00 with no more than 12 sign ups per class. Be sure and let my know if you're interested. http://www.chiliving.com/learn-it/certified-instructor/99747/ Skill: Hang Snatch Technique. High and low hang position. Met Con: For time 10 Squat Cleans 115/75 then Wall Balls 10-9-8-7-6-5-4-3-2-1 KB Swing 1-2-3-4-5-6-7-8-9-10 then 10 Squat Cleans 115/75 KB weight 24/16kg http://BillDuvall.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20140811
New WOD: 5 Rounds for time: 500 Meter row 50 Air squats 30 Good mornings 45#(33#) Post score to BTW. We are all envious of Maddie’s PERFECT squat. You know you are a CrossFitter when… At least 50% of your Facebook posts are about CrossFit. Your shins have more scrapes than a twelve year old b...... Click for more: http://www.crossfitverve.com/?p=16192
Happy B Day to Amy MC and Lindsey W!! Got a great combo coming at you for tomorrows skill and WOD. And the WOD for tomorrow is...... 15 Minutes to find your 1 rep max box jump for height "Death By Barbell" 20 Min Cap 5 Rounds for time 15 Deadlift 135/95 12 Hang Clean 135/95 9 Front Squat 135/95 6 Push Jerk 135/95 it is a win just to beat the time cap on this one guys! http://crossfit38degreesnorth.com/blog/