Stay Safe, Friends

 In Uncategorized

Like most of Southern California, I’m watching our neighborhoods and hills burn on TV. The smoke and rain of ash is unavoidable and a reminder of how close it all is.. Friends, families, and members of the gym have been affected. It’s scary. A few, evacuated clients had to reevaluate priorities on the spot as they packed a box or two of irreplaceable items to leave their homes behind. The idea of losing everything is devastating, but when the immediacy of danger is a neighborhood away, the importance of the most simple of things becomes glaring: the safety of loved ones and self, health, the support of friends and family. The rest is replaceable. That said, I pray that it doesn’t come even close to that. I pray for less wind than predicted. I pray for rain. Mostly, I pray for quick containment and safety for all.

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Friday’s Workout 
Practice

A) Good Morning’s
In 10mins – Work up to a heavy 5

B) 4RFQ “Partners”
10 SA Bench Press DB (Get pumped)
14 Bulgarian Split Squats (BW)
18 Against-the-wall Lateral Medball Throws (9R/9L)
REMINDER – THERE IS NO 4:30 CLASS BECAUSE OF THE PARTY
REMINDER #2: COME TO THE PARTY! 7PM

Saturday’s Workout

Nautical “Nancy”
FT
2000m Row
5 Over Head Squats (95/115)
1000m Row
10 Over Head Squats
500m Row
15 Over Head Squats

Sunday’s Workout

AMRAP 25
800m Run
25 Wall Balls (20/14)
25 Sit ups
12 Push Press (135/95)

Monday’s Workout
Competition

(A) CrossFit Open 11.1/14.1

AMRAP 10
30 Double Unders
15 Power Snatch (75/55)

 

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