Smiley Boy’s Football Game!
The Smiley boys have been tearing it up on the football field and now it is time for the Wall of Blue to head out and show our support! Head into P.C. in the morning for our normal schedule of lifting and woding, then put on your SMILEY shirts and head over to Redwood Middle School in Thousand Oaks, Ca to cheer your hearts out! This is a must win game for them as the winner will go to the championship!! Let’s give these boys home field advantage!!
Date: Saturday November 2, 2013
Time: 1:00pm
Location: Redwood Middle School, Thousand Oaks Ca
ATTIRE: Wear your SMILEY SHIRTS!!!
C.A.L SATURDAY NIGHT LIGHTS INDIVIDUAL COMPETITION
Head on out Saturday night to CrossFit RepScheme to cheer on Coach Mike, Julie, Big Mike and Cassidy as they compete in a local individual competition. This will be Big Mike and Cassidy’s first solo comp so lets cheer them on. Wall of Blue lets hear ya!!
Date: Saturday November 2, 2013
Time: 3:30pm
Location: CrossFit RepScheme, Northridge Ca
ATTIRE: Wear that PRECISION Blue!
*More info including exact location can be found on our events calendar!
WARM UP:
500 M. Easy Row
Then:
2 Rounds
5 Inch Worms
10 Scorpions
10 Pass Throughs
10 OHS
SKILL:
7 Min. of Handstand Work
-Positioning
-Handstand Lower Downs
-Handstand Lower Downs into Ball Up
-Handstand Kip
LIFT:
Dead Lift
3 @ 70%
3 @ 80%
2 x 3 @ 90%
WOD:
“CONNECT FOUR”
4 Rounds
4 Dead Lift (345/240) (315/225) (275/185) (255/175)
4 Weighted Pistols (35/26) (26/18) or Nothing
4 HSPU
4 T2B
POST WOD:
Roll and Stretch
