Warm up: down back = 1 lap / jog 4, High knee 1, lunge 1, lateral shuffle 2, 20 push ups, 30 squats
10 min Amrap: count reps
30 pull ups
50 wall balls 20/14
1min break: then 7 min amrap
50 med ball sit up throws 20/14
40 push ups
Strength: B. Squat 10@60 8@70 6@80
Please pardon our construction out front of the gym. We are getting new concrete in the back parking lot. The demo work will continue through the week and look to finish Friday or Saturday. Please stay tuned here on the blog if we have to change location and times for workouts.
Our Thanksgiving schedule will have one workout at 7:30 am
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.
30 C & J 135/95
Run 1 Mile
12 rope ascents
Run 1 Mile
100 Burpees (no thigh touches the deck)
We hope to see all of you that want to come down and perform Glen for the first time with us and enjoy our newly expanded box near the sea in beautiful Del Mar. We will get started at 10am and run to around 2pm. We will also be offering free intro workouts for anyone who wants to try Crossfit. If you want to just come and check it out we encourage that too. See you Saturday at CF 2120.
Glen Prep: I realize we have not been constantly varied in our approach to this wod but this is no ordinary workout. I am hoping that we have provided all the tools at our disposal to help this young membership gain a greater understanding of all the movements. It has been my aim since this workout posted on Main site for Sean and myself to assure everyone that they can perform the “Glen” workout to our high (2120) standards regardless of scale. We hope to see you all on Saturday from 9am to 2pm-ish for our Grand Re-Opening and your total effort for this workout. After all it is “what Glen would have wanted” this membership and anyone who wants to show up kicking ass in his name together. Thank you for being a great community. Coach Dan