We wanted to take the time to wish all of our absolutely AMAZING mother’s a

We hope you had an awesome weekend with your families. To celebrate our mother’s we have a small gift and a fun WOD planned for today.

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WOD – 05.13.2013

All Levels:

Skillwork: Hang from the Pullup bar with a Wallball between your legs. Time stops when the ball/athlete drops.

Level 3:

“DIA-FRAN-BETH”

21 Deadlifts (225/155)

21 Handstand Pushups

15 Thrusters (95/65)

15 Pullups

9 Squat Cleans (135/95)

9 Ring Dips

*use the same bar for the entire workout, athlete is responsible for changing out their own weight

Level 2:

“DIA-FRAN-BETH”

21 Deadlifts

21 Piked Handstand Pushups on Box

15 Thrusters

15 Pullups

9 Squat Cleans

9 Dips

Level 1:

“DIA-FRAN-BETH”

21 Deadlifts

21 Pushups

15 Thrusters

15 Ring Rows

9 Med Ball Cleans

9 Box Dips

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Teens:

Bench Press 5 x2

5k  run for time

Post results to comments.

On Memorial Day, Monday, May 27th we will be hosting “Murph” at 9 AM. This will be the only class held on that day, but we are making it an event! We will be having a BBQ immediately after everyone completes the WOD.

This BBQ will be identical to the Paleo Potluck where we ask everyone to bring a side dish, meat to be BBQ’d, and/or beverages to share. We will have a sign-up sheet at the gym as the event gets closer.

We would like to spend this day honoring all of our veterans by pushing ourselves through “Murph”, then celebrate our freedom with family and friends afterward. It would be awesome to have as many of you as possible share this day with us, so please mark your calendars.

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WOD – 05.10.2013

Level 3:

Every :30 for 5 Minutes:

2 Deadlifts (225/155)

For Time:

10 Overhead Squats (115/75)

20 Pullups

30 Russian Swings (70/53)

40 Bar-Facing Burpees

50 Lateral Jumps over Bar

100 M Sprint

Level 2:

Every :30 for 5 Minutes:

2 Deadlifts

10 Overhead Squats

20 Jumping Pullups

30 Russian Swings

40 Bar-Facing Burpees

50 Lateral Jumps over Bar

100 M Sprint

Level 1:

Every :30 for 5 Minutes:

2 Deadlifts

10 Wall Facing Squats

20 Jumping Pullups

30 Russian Swings

40 Bar-Facing Burpees

50 Lateral Jumps over Bar

100 M Sprint

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Teens:

Team WOD, As many rounds as possible in 25 minutes of:

50 Push Presses

50 Ball Slams

100 yard prowler push

400 meter Med ball run

Team will partition each exercise and complete all reps before moving to the next exercise.

Game!

Post results to comments.

Do you want to improve the technique of your Snatch and Clean & Jerk?

Would you like to perfect your skills to be faster and stronger in your lifts and movements?

Do you want to be a better CrossFitter in general?

If so, we invite you to join us for a 6-Week Olympic Weightlifting Seminar.

This seminar will begin on Saturday, June 1st and be held every Saturday from 10 AM to Noon until July 16th.

This seminar will offer detailed instruction and hands-on training of the Snatch and the Clean & Jerk.

The cost will be $120 per person for the entire 6-Week Seminar. We will be capping this seminar at 12 people, so we encourage anyone who is interested to sign-up ASAP.

There will be a sign-up sheet by the computer at the gym. If you have any questions regarding this event, please feel free to ask a coach.

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WOD – 05.09.2013

All Levels:

Skillwork:

1 Minute Plank Hold

Rest :30

1 Minute R Plank Hold

Rest :30

1 Minute L Plank Hold

Rest :30

1 Minute Plank Hold

Level 3:

For Time:

800 M Run

40 Wallball Sit-ups (20/14)

40 Overhead Lunges with Wallball (20/14)

40 Back Extensions with Wallball (20/14)

40 Wallballs (20/14)

800 M Run

Level 2:

800 M Run

40 Wallball Sit-ups

40 Overhead Lunges with Wallball

40 Back Extensions with Wallball

40 Wallballs

800 M Run

Level 1:

400 M Run

40 AbMat Sit-ups

40 Lunges

40 Supermans

40 Wallballs

400 M Run

Post results to comments.

ALL CFIV MEMBERS, FRIENDS, and FAMILY WELCOME!

Saturday, May 11th from 7:45 a.m. to noon, Dr. Devin Shea will be hosting a Grand Opening at his San Diego Location (10720 Thornmint Road Suite B, San Diego, CA 92127). This Grand Opening will allow for anyone who is interested in his services to complete their initial examination for ONLY $20 ($150 Value).

The examination will include:

• a consultation reviewing your health history
• a complete exam of your spine
• a nerve exam
• x-rays (if necessary)
• a review of your results
• a FREE SFC t-shirt
• and FREE paleo snacks

Also, you will be invited to get a WOD in at CF Barracks, which is right next door to this location. The WODs will be hosted at 8:30, 9:30, & 10:30 a.m.

Please make sure to sign-up. There is a sign-up sheet by the computer at the gym.

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WOD – 05.08.2013

Level 3:

Strength: 7×2 Snatch, heaviest possible

4 Rounds for Time:

12 V-Ups

18 Kettlebell Swings (53/36)

24 Double Unders

Level 2:

Strength: 7×2 Power Snatch, heaviest possible

4 Rounds for Time:

12 Hollow Rocks

18 Kettlebell Swings

12 Lateral Jumps over Paralette

Level 1:

Strength: 7×2 Hang Power Snatch, heaviest possible

4 Rounds for Time:

12 AbMat Situps

18 Russian Swings

72 Singles

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Teens:

Skill:  Bench Press 4 x 5

21-15-9

Deadlift

Barbell roller

Post results to comments.

Alright everyone, we have some important updates and announcements regarding the 2013 Southern California Regionals.

They will be held on Friday May 17th-Sunday May 19th at the Del Mar Fair Grounds.

The workouts will begin at 10 a.m. on Friday and Saturday morning, and 8 a.m. on Sunday morning.

So bring your pom poms, blow horns, and foam fingers, as well as your STONE shirts, and lets represent CFIV well with our sea of purple.

Also, STONE SHIRTS will be in on Wednesday, May 15th and be available for pickup on Wednesday and Thursday before the event.

Reminder: Shirts are $20. You can pay cash when you pick up your shirts or we can charge it to your account.

Lastly, the gym will be CLOSED on Friday May 17th and Saturday May 18th due to ALL the coaches being out in Del Mar to support Carlie at Regionals.

Don’t worry, we will post a WOD that you can do at home on Friday for those of you who will not be able to make it out.

We would love to see all of you out there as well, so if you can make it be sure to find our CFIV tent and spend the day with us!

If you have any questions regarding any information about Regionals, please feel free to ask a coach.

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WOD – 05.07.2013

Level 3:

Strength/Skillwork: Pullups

3×8 Strict Pullups (alternating grips: wide grip, supinated grip, switch grip)

12 Minute AMRAP:

10 Power Cleans (135/95)

100′ Bear Crawl

Level 2:

Strength/Skillwork: Pullups

3×8 Pullup Negatives (alternating grips: wide grip, supinated grip, switch grip)

12 Minute AMRAP:

10 Power Cleans

100′ Bear Crawl

Level 1:

Strength/Skillwork: Ring Rows

3×8 Strict Ring Rows

12 Minute AMRAP:

10 Medball Cleans

100′ Bear Crawl

Post results to comments.