Katie Carlo Foam Rolling and Mobility Seminar
When: Today!!!! 9/19/12
Where: Precision CrossFit
Time: 6:30
Info: Take advatange of this FREE foam rolling and mobility seminar taught by one of the best in the bussiness Katie Carlo. This seminar will be a great lesson in recovery something all CrossFitters and athlete’s alike always should place focus on. I strongly urge that you attend!!
Little D’s 1 Year Old Birthday Party
When: Sunday, 9/23/12
Where: Granpa and Grandma’s House (Ask Coach Mike for address)
Time: 1:00 – 4:00 pm
Info: I can’t beleive it’s allready here!. Come help us celebrate with a BBQ, bounce castle, pinata, and swimming!
BattleFit WEST
When: Saturday, September 29, 2012
Where: Citizens Bank Arena
Time: All Day!
Info: BattleFit West will consist of mini matches among the divisions. Up to 5 rounds. Competitors will be facing off 1 on 1 in their weight class and division, and the winner will be determined by process of elimination.
All winners in each division will battle in final workout to determine the top winner – Novice, Intermediate, Advanced & Masters.
Come out and support Coach Dan, Katie, Greg, and Mike as they Represent Precision CrossFit to the fullest!
WOD for Warriors
When: Saturday, 10/27/12
Where: CrossFit Eagle Rock
Time: 8:30 am – 2:00 pm
Emalee’s Baby Shower
When: Sunday, 10/28/12
Where: Precision CrossFit
Time: 2:30 – 5:30
Info: Come join us at Precision Crossfit to celebrate Emalee and Mike’s upcoming arrival of their baby girl!! Come for some fun games, delicious food, and friends! This is a co-ed event so feel free to bring your significant other.
Battle of the Boxes
When: Saturday, 11/17/12
Where: West Coach Strength and Conditioning (CrossFit Ventura)
Time: All Day
Info: On November 17, Crossfit Ventura will host The Battle of the Boxes, a team competition. Co-ed teams of 4 (two men, two women) will compete to determine the fittest Box!
Lots and lots in store and we’re just gonna keep adding more!!!
WARM UP:
3 Rounds (Cindy)
5 Pull Ups
10 Push Ups
15 Air Squats
SKILL:
3 x 5 Hollow Taps
Pair With:
3 x Max Effort L Sits
LIFT:
Power Squat Clean
3×5 @ 75%
WOD:
“F U CURTIS”
200 M. Run
12 C2b Pull Ups
12 Curtis P’s (115/75) (95/65) (75/55) (65/45)
200 M. Run
10 C2B Pull Ups
10 Curtis P’s (135/95) (115/75) (95/65) (75/55)
200 M. Run
8 C2b Pull Ups
8 Curtis P’s (155/105) (135/95) (115/75) (95/65)
*Must change your own weight up as you go. Scale accordingly.
POST WOD:
Hip Mobility
Curtis P Video
