Turkey day Mash-up PT w/Coach Dan at 7:30am only

Please help us fill our food drive bucket over the holidays. All food goes to the San Diego Food Bank.

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Thanksgiving at 7:30 am only!

Come down for a Coach Dan PT Mash-Up before the goodness of the day starts to flow.

Attention Members: The gym will be closed Friday and Saturday due to the driveway construction out front.

We will hold a Friday San Elijo lagoon run at 10am.  We will post are meeting place right here and on Facebook on Thursday. Saturday we will meet at the  front Parking lot 10 am at 2120. 

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Warm up: 5 push ups/ 8 squats / 10 V-ups x 8

Not for time but make good time: Share bars of equal load

10 to 1

  • Push press @ 75% BW
  • BW ½ Deadlift
  • Power clean 25lb less than BW

Thanksgiving workout – 7:30 am only 

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WU: 2 min of shuttles – 10 HSH / 50 post squats / 30 OHS BB? /20 hang Pwr Snatch / 20 Hang Sqt Snatch

  • 1 to 10 Snatch Balance
  • 20 to 10  lateral over bar jumps

Strength: Bench Press 10×60 8×70 6×60

Thanksgiving workout – 7:30 am only 

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Despite Mahoney’s arm injury he like many of you put in a strong showing for Glen. BTW Mike is fine. 

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
  • 90 DU

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

Maiden Glen HQ Wod at 2120 and Grand Reopening

Oh yea Dorts this will be a good one!

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.

For Time:

  • 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.

 

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5RFT

  • 12 kb comp swings 53/35
  • 6 Thrusters 95/65
  • 350 m sprint

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

Practice:

  • 8-15 C&J at rx loads
  • Rope Ascents minimum (5)