CFSD Powerlifting Meet - July 21st is the DAY! Remember if you are willing and able to help out for all or part of the day please let Sal know. Not too late to register, 15 spots are filled, registration closes on July 17th!! Register HERE under the Specialty Seminar tab.
Westside 4 Athletes Seminar - Great news, we are able to offer the Westside 4 Athletes Seminar @ $350! $375 for non-members. This is absolutely a steal in my opinion. Register here. Remember this is a TWO-DAY seminar. In addition to this already being a great price for the amount of info and hands on training received. Coach Scarpulla has also offered to critique and/or help design workout programs for anyone planning on attending the seminar. Distance Coaching of this caliber is worth half the admission price alone if taken advantage of. I’ve done about all I can to make this as sweet a deal as possible. The rest is up to you and your priorities.
Crossfit Games this Weekend – Watch Live on ESPN3 - Going? Let me know, I’ll be there. Not many of us making the trek this year…but if you are we should link up!
3×5 Ring Dips (or dip progression -> Push-Ups, Dips on Bar, Negative Ring Dips, Ring Dips, Weighted Ring Dips)
3×10 Bent Over Barbell Rows @ 50% 5RM Bench Press (scale lighter if necessary)
3×10 Cuban Rotation (Muscle Snatch) w/Barbell use a LIGHT barbell if you need to!
Deadlift work to a 1RM for the day
AMRAP in 12 Minutes of
5 Ring Dips
5 Power Snatch 115/80
40 Double Unders
Find your 1RM Deadlift for the day
Farmer Carry with with the Trap bar or The Farmer Carry Bars 3 x 50 Meters
3 Rounds for time
20 KBS 1.5/1
40 double unders
Ring Support 5 x 15 Seconds, rest 30 Seconds between efforts
Buy in Run 400
50 Abmat sit ups
40 Mountain Climbers
20 Burpees box jumps
10 Goblet Squats
Cash out Row 300
Skill: Double Unders
Establish 1 RM OHS
AMRAP 12 Min.
15 Dead-lifts 50% of 1RM
5 Broad Jump Burpees