|Address||4188 Carpinteria Ave, Suites 9-10|
Carpinteria, CA 93013
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We are sponsoring 2 families that could use some Christmas help, see Frankie or sign up sheet in lobby. MONDAY CrossFit Light 630am Metcon (No Measure) Strength: - 3 Rounds- 10-15 Barbell Hip Thrusts (with 3 sec. pause at the top) 10-15 Goblet Squats (with 3 sec. pause at the bottom) 10-20 X-Band Walk Metcon (AMRAP - Rounds) EMOM 12 1: 10 Ring or Parallette Pushups 2: 20 Russian Swings 3: 45 sec Handstand Hold Cash Out: 500m Row CrossFit KIds Shoulder Press Metcon (AMRAP - Rounds and Reps) 2, 6:00 AMRAPs, rest 3:00 in between 12 mountain climbers 6 pull-ups or 6 monkey hangs 12 jumping jacks Skill work 1:00 max rope climbs (use low rope for sub) 10 hollow rocks CrossFit Push Press (5x5 increase each set) 5 sets of: Push Press x 5 reps Rest 90 seconds Weighted Supinated-Grip Pull-Ups x 3-5 reps, weighted if needed Rest 90 seconds Metcon (Time) 5 Rounds 30 Wall Ball 20/14 10/9 15 Pull Ups 5 Dead Lifts (315/225)
We are all set up for the row a thon tomorrow. Doors will open at 6am and close at 7pm. Come in, row, and have a great time. We will be taking donations for the SPCA of the greater Charlotte area. Anyone is welcome to come in, donate, and show your support. #crossfit #rowing #rowvember #rowathon #supportyourlocalcommunity
Mobility: Hip mobility Skill Practice Warm Up: none Strength: 7x1 front squat - 2 of 15. Should be around 70-80% of your 1 rep max or add 10lbs from what you did earlier this week. (7 sets of 1 rep, “across,” same weight for each set) Super Set: 7x3 strict ring dip or strict weighted ring dip (5 sets of 5 reps, “across,” same weight for each set – for non-weighted dips, last set 5+ reps of kipping ok.) [ 176 more words. ] http://diablocrossfit.com/151129-sunday-swallow-my-pride/
Meet Constance. A 77-year-old woman who is transforming her life after double hip and knee replacements, a rotator cuff procedure and a multitude of other health problems by starting CrossFit. Why haven't you called us yet?
-Upcoming Events- Sweat Angels Bodyweight Challenge Now- Dec. 23rd Femme Royale Competition @ RWCF Sat, Dec. 5th We have two, all girl 4 person teams competing! Heat details to come out later this week Bring-A-Friend Days Dec.10-12th, All Classes CFSC Holiday Party: Saturday, Dec. 12th @ 6:30pm Sweat Angels Bodyweight Challenge Day 5 complete 100 burpees Community 11/29/2015 [ 75 more words. ] http://www.cafitusa.com/community-wod-sunday-november-29th/
The final photo release from the Ericlee Memorial Rowathon! Here is a sample, the rest can be found at the drop box link below. Thanks to CrossFit San Ramon, Crossfit Sweat Shop, Crossfit Incredible, Martinez CrossFit, CrossFit Oakdale and the various other participants that made it huge, awesome and one to remember! https://www.dropbox.com/sh/8fbzcsmetvyg8es/AAA_VRJ4qn7dOZvVeTUET_Uaa?dl=0
CrossFit Counter Culture - Group Class Warm-up 400m run 2 rounds 5 Pull ups 10 Hollow Rocks 5 Push ups 10 Air Squats 45 sec Couch Stretch 45 sec Pigeon Stretch 2 min Shoulder mobility Metcon (AMRAP - Reps) "Prego WOD" Rx 20/14 Wall Balls 4 rounds 1 min Pull ups 1 min Air Squats 1 min Up Downs 1 min Toes to Bar 1 min/200m run 1 min rest Count total reps for all movements combined http://crossfitcounterculture.com/2015/11/27/11282015/
Three different workouts on tap tomorrow! Which means you can do a super-long extended session to use up all those classes you have left before December (; http://foundationcrossfit.com/2015/11/saturday-1128/
Saturday, Nov 28th WOD: Teams of 2: "Fran" 21-15-9 Thrusters 95/65 Pull ups "Grace" 30 clean and jerks 135/95 "Diane" 21-15-9 Deadlift 225/155 HSPU Note: Team may break up the WODs however they please, but only one athlete works at a time and only 1 barbell per team (unless it is a coed team).