May 23, 2017


Southern Cali Regionals are this weekend! We will be doing some of the WODS this week to get in the spirit! 😉
Warm Up:
Run 1 Mile
2 Rounds 
10 Back Ext 
10 Push Ups
10 Shoulder Press (45/35#)

Reverse Deadlift (dumbbell)
10-10-10-10  *1 Min Plank between each round! 
 (DB's 15/10#)(20/15#)(25/20#)(30/25#)

21-15-9 Reps for time of:
Turkish Get Ups (30/20#)
Hand Stand Push Ups 
Buy out: Row 1000m

****This Saturday we are closed dues to Regionals! Come with us down to Del Mar Fair Grounds to watch some CRAZY CrossFit Athletes!
**Memorial Day Details: Recoil opens at 7:30am, first round of Murph will be 7:50am second round will start 8:20am. There will be a 75 min cap for the WOD. Pot Luck sign up sheet is on white board, Pool Party at Jerry and Nikki's house 12pm, we will provide pizza, 
family and kids welcome!

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