Head on out to the 2013 Summer Shakedown this weekend to cheer on your coaches and teammates as they compete!
This event is programmed and ran by Mike, Dan and Billy! It is an event they are very proud of and want to share with you all!
Please note since all coaches and staff are taking part in this event, we must cancel all classes on Saturday August 31st. We apologize for the inconvenience. Get your WOD on the Friday before or at Open Gym on Sunday!
Team Ice Cream Cake: Richy Martinez, Seth Ruff, Sara Nicholson and Liz Schimpff
Team Smiley: Greg Smiley, Mike Gallardo, Claudia Ragsdale and Lynn Gay
Team A Cup: Jose Cobian, James Kitka, Kristen Seckar and Liz Schimpff
Team Three Vikings and a Wookie: Greg Marx, Allan Hill, Emalee Tromello and Cyrstal Riggs
HEAT TIMES:
8:54am – Team Ice Cream Cake Event #1 11:00am – Team Smiley Event #1 11:18am – Team A Cup Event #1 11:36am – Team Three Vikings and a Wookie Event #1 1:41pm – Team Ice Cream Cake Event #2 4:22pm – Team Smiley Event #2 4:45pm – Team A Cup Event #2 5:08pm – Team Three Vikings and a Wookie Event #2 *There will also be a 3rd workout going on throughout the day at a time to be determined by each team!EVENT TIME: 8:00 AM – 5:00 PM
PARKING: Will be near RED WOLF CROSSFIT: 7383 Harriman Circle, Hunington Beachm, Ca 92648.
You can park at the library and sports complex. The Library is free and sport complex is a pay site, but it is not expensive.
There is street parking on Vincent Cir. 1 street over. But we ask that you do not park the businesses lots as some of them are open on the weekend. If you do it is as your own risk.
ENTRANCE FEE: FREE
PLEASE NOTE: The gym will be closed Saturday, August 31st for all classes. We apologize for the inconvenience. Head on out and cheer on your teammates! WALL OF BLUE!!
WARM UP:
3 x 750 Row
*Rest 2 Min. GO HARD!
**Mobilize hip and shoulders during rest periods.
LIFT:
Front Squat
4 @ 70%
4 @ 75%
3×3 @ 80%
WOD:
“BAG IT”
5 Rounds
10 KBS (70/53) (53/44) (44/35) (35/26)
100 M. Run
10 Sandbag Ground to Shoulder (135/90) (125/70) (105/60) (90/50)
POST WOD:
Hip Mobility
