|Address||2447 Estand Way|
Pleasant Hill, CA, 94523
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Tuesday's Workout Strength: 10 min EMOM 3 Deadlift @ 70% of 3RM Conditioning: 12min EMOM 3 Power cleans 155/115 5 strict pull-ups Rest 2 min: 3 rounds of: 1 min elbow plank 45 sec max supermans 30 sec Russian twist with weight 20/15 * 30 sec rest between rounds*
Tuesday 9/9/14 15 mins to work to heavy Snatch deadlift + snatch pull + snatch For time: 10 power cleans 185/125 20 burpee over bar 30 toe 2 bar 200ft farmers carry 55/35 30 toe 2 bar 20 burpee over bar 10 power cleans
There is still space left to register for the Carl Paoli seminar at CrossFit Ridge Ave on September 20th from 9am-5pm. The seminar is $295 with discounts offered for CF Level 1 Certified Trainers, Educators, Military/Fire/Police/Rescue and USA Gymnastics members! https://freestyleconnection.pushpress.com/open/event/freestyle-connection-seminar---philadelphia-pa
We will have WODbody Sports Massage in house here at CrossFit RDU this coming Wednesday. Appointment slots will be available from 3pm-8pm in 30min sessions or more. There will be a sign up sheet on the whiteboard. Check them out and we may make it a permanent fixture! $35 - 30 minutes $45 - 40 minutes $55 - 50 minutes $65 - 60 minutes
Hey Main Liners and R5ers! Good news...beginning this Thursday, 9.11 at 6:30pm we are bringing in a Chiropractor a couple days a week for your aches, pains and general fitness recovery needs to CFML. The wonderful, Dr. Katzen will be scheduling free consultations and following up with necessary treatments. We could all use a little adjustment. Call today to schedule your appointment at CFML- 610-664-8330 http://www.drkatzen.com/
Congratulations to Brandon M for passing his CrossFit Level 1 Certification and also Head Coaches Phil & Kelly for completing / passing their CrossFit Kettlebell Certification this weekend! Continuing education is very important to us here at CrossFit Coastal. Your instructors are always in a constant state of learning new ways to serve you better. Proud of you!
Check out CFD athlete, Sarah Tallent, in our latest Athlete Spotlight! "My body has much more muscle than before. I like that part. I also really like feeling strong. I never feel more strong than when my hands are around a barbell preparing for a 1 rep max of something." www.crossfitdurham.com/sarah-tallent
This Wednesday, September 10th from 6:30-8:00pm Kyle will be holding a Nutrition Seminar. It is free and open to anyone who would like to attend (members or non-members). If you haven't attended one of Kyle's nutrition seminars definitely get in for this one!
11 Reasons Dehydration Is Making You Sick & Fat http://themindunleashed.org/2014/09/11-reasons-dehydration-making-sick-fat.html
CFE Week of 9.8.14: 9/8: 4 Rds: 2min each of row, burpees, DU. 1 min rest btw each. Then, core work. 9/10: 25 Min AMRAP of 400M Run w/ max plank hold. Once runner can no longer hold plank they must run again. Then, 5 Min hill sprints every 30 sec.
Hope everyone had a great weekend! Tomorrow is 6x6 back squats so rest up tonight! This week and next week will be the two hardest weeks of the squat cycle, so prepare yourself (mentally and physically!) and don't miss out. The squatting will take the majority of the class time, we want to make sure you get through your sets with enough rest and not too rushed. See you tomorrow! http://crossfit-dilworth.com/monday-wod-9-8-14/
What a great weekend at Revamped! The SuperFit competition couldn't have gone any better and we are so thankful to have had so many awesome volunteers and judges. We wouldn't have been able to do it without you guys. The judging was on point! So many great no reps! haha I am terrible. But really, you guys killed it and my equipment crew was crazy fast! All the heats were ready to rock and roll every event. The comp finished like 2 hours ahead of schedule with no hick ups throughout the day at all. From the bottom of my heart, thank you all so much. The Revamped athletes did amazing as always and we are super proud of you guys. Your training and hard work shined bright and you all showed a lot of heart all day. Tomorrow's WOD (Simple and to the point!) Strength Back Squat 5x5 @ 80% WOD Heavy "Grace" 30 Clean & Jerks for time (185/115) C (155/95) (135/95) S