Head on out to the 2016 Winter 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 that we will have NORMAL gym hours only Saturday, February 6th. Get your workout on then head to Valley CrossFit to cheer on your teammates! WALL OF BLUE!
LOCATION: VALLEY CROSSFIT
TIME: 8AM – 5PM
PARKING: Will be near VALLEY CROSSFIT: 6930 Hayvenhurst Ave, Van Nuys, CA 91406
COST: $2 ENTRY FEE
We have 3 teams representing PC and more than 16 Precision Athletes Competing!
TEAM GAY – TOM CARDONA, GREG SMILEY, ALIX FURGANG & LYNN GAY – 9:48AM & 2:32PM
TEAM BOOTIES AND THE BEASTS – BIG MIKE, CORY BUECHEL, ALANAH BIRD & EMILY CHELOKOWSKI – 8:18AM & 12:42PM
TEAM TWO BABAES & A COUPLE OF JERKS – GREG MARX, SEAN LEWIS, URBANA SEPULVEDA & LINDSAY JOHNSON – 8:00AM & 12:20PM
TEAM VAULT BANDITS – BILL GRUNDLER (INFERNO), JAMES GRUNDLER (VAULT), SAM LUSK (VAULT), & KATIE TROMELLO (PRECISION) – 11:36AM & 4:44PM
*THERE WILL ALSO BE A SEPARATE FLOATER WORKOUT GOING ON ALL DAY!
WARM UP:
3 Rounds
10 Pass Through’s
10 OHS
10 Good Mornings
Then:
Shoulder Pre-hab
3 Rounds (Not For Time)
10 Pass Through’s
10 Y’S
10 T’S
10 W’S
10 Reverse Fly’s
10 Face Pulls
Then:
Hip Mobility
SKILL:
3 Rounds (At a Walking Pace)
8 DB Skull Crushers
8 Weighted Push Ups
8 Assisted Glute-Ham Extensions
LIFT:
Snatch
7 x 1
*Work up to 80% 1RM
WOD:
“SNATCHTASTIC”
For Time
15 Squat Snatch (135/95) (115/75) (95/65) (75/55) or 50% 1RM
12 Squat Snatch (155/105) (135/95) (115/75) (95/65) or 60% 1RM
9 Squat Snatch (175/120) (155/105) (135/95) (115/75) or 70% 1RM
Rest 5 Min.
27-21-15-9
Pull Ups
*10 Box Jump Overs After Each Round (24) (20) (12)
**Adv. C2B Pull Ups
***Score = Total Time including rest.
POST WOD:
50 Weighted Sit Ups w/ Weight Across Chest
Then:
Mobilize & Stretch
