Daniel counting Leo’s reps during “FGB”

“Skills”
Rope Climb

WOD
15 Rack Lunge 185/115 (Each Leg)
100 M Farmer Carry -50/35
30 Push-ups
100M Farmer Carry
500M Run Back Wards
100M Farmer Carry
50 Unbroken KB Swing (2Pood)
15 Rack Lunge 185/115 (Each Leg)

7PM getting down on the Rowers!

This was found on CrossFit.com and something I had to share.

137 photos, 137 days. "McDonald's Hamburgers Don't Age" from Good.

Warm-up
“After D.R.O.M
20 KB Swing
10 Dead-Hang Toe-2 Bar

WOD
With 12 Minutes on the clock complete up to 6 rounds of:
3 Dead-Lift - 315/205
6 Burpee Pull-ups -8’ Bar
12 Box Jumps -30”


Cool down stretches after WOD

9am after FGB

Rob, Dead after “FGB” - Remember, we fight again on September 25th!


Does music make you exercise harder ? From the “New York Times”

What kind of music do you like to be played in classes ?

Skill/power
18 Minute Snatch or Jerk Practice (Heavy)

WOD
“Nancy”
5 Rounds for time of
400 M Run
15 Over Head Squat

Level 4 RX 95/65
Level 3 RX 95/65
Level 2 75/55
Level 1 Barbell / Dowel if needed (4Rounds)



Follow this on your off days

Workout in the Laguna alley way

* ALL OUR REGULAR SCHEDULE CLASSES WILL REMAIN THE SAME ON LABOR DAY, 9-06-2010.

We will be at the gym at 5AM and closing at 8PM, thats our commitment. Match our commitment by attending your scheduled class for a great workout!

WOD
Be sure to register for class. This is going to be an action packed, energized WOD...don’t miss out!

Teams - FGB
Each individual score will be added along with others in group classes, (Ninja Warriors, Rise and get some, etc...) Then divided by the number of present athletes for each class for a “Team Score”

“Fight Gone Bad”
3 Rounds of:

Max reps at each station
1 minute Wall Ball
1 Minute Row
1 Minute Sumo Dead Lift High Pull
1 Minute Push-Press
1 Minute Box Jump
1 Minute Box Jump
Rest 1 Minute

Score cards will be given out to each “fighter”! Go get it!

Carmen shows how to properly us a towel during exercise. Please bring yours to class as no one wants to train behind your pool of sweat.
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Last week I text a number who I thought was an old friend of mine. Here is how the conversation went with each other.

Max - “ Hey, what are you up too. Remember who this is?”
Guest “ You have the wrong number Max.”
Max-” How do you know my name if I have the wrong number?”
Guest - “I just googled your phone number and found a website that matched it.”


This individual happened to live in New York and googled my phone number and found out all about me. Creepy, right?

In today’s fast paced economy everyone uses the web for almost everything. Businesses must keep the latest social media gadgets and tools to stay on top. Recently I added our business to “Yelp.” An online business review by customers for potential customers. CrossFit South County really needs some reviews, so if you would be so kind to take a second and add your honest review you can do so here.

Maybe someone will write about how perverted we all are and how we all like to drink during gym events.

WOD
A.M.R.A.P. in 20 Minutes of:
5 DB Thruster 50/35
7 DB Jerk
10 1 Arm DB Swing



Below are the score sheets we will be using for the notorious fight gone bad workout on Saturday!