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Let’s all do our part to try and keep everyone healthy.
Wipe down your gear after use. |
 Tabata 8 Rounds 20 seconds Knee to Elbow 10 second rest 20 seconds Snatch High Pull 10 second rest 20 seconds L-Sit 10 second rest Recovery: 400 Meter Run/Walk 2 Minute Airdyne 2 Minute Row 30 Second Plank 50 Meter Waiter Carry (light)  CrossFit Open 12.1 7 minutes Max Burpees to a target 6” higher than your reach Compare to 3/7/18 Recovery: 500 Meter Row 2 Rounds 12 Ring Rows 24 Step Ups 24 Sit Ups We have a lot of new members recently that have jumped right in to coming three or more times a week. And even for those of us that have been around for a while, we still get the DOMS, aka muscle soreness. Whether you are completely unfamiliar with the name, you are most certainly familiar with the feeling. This short little article give a quick run down of what it is, why it happens and how to deal with it.
WHY AM I SO SORE?  21 - 15 - 9 Barbell Weighted Box Step each leg @ 40% Back Squat Floor Wiper same bar (if possible) GHD Raise Recovery: 4 Rounds 10 Sit Ups 10 Box Steps 10 Double Unders 10 Shoulder Press  Friday: 5:30 - Noon
Saturday: 7:30 - 10:30 (unsupervised open gym) Sunday: Regular Hours 3pm - 5pm Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death. A fund for Arnie's family has been established by the Los Angeles County Fire Department.   "Arnie"
With a single 2 / 1.5 pood kettlebell: 21 Turkish Get-up, Right arm 50 Kettlebell Swing 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm Men: 28:48 - (Eric S.) Women: Uncontested Recovery: 20 Minute Airdyne Upgrade that can of tuna with this delicious recipe!
 10 - 1 Kettlebell Snatch @ 33% snatch each hand Horizontal Kettlebell Swing Clean @ 55% Recovery: 2 Rounds 500 Meter Row 20 GHD Sit Ups |
