ATTENTION NEW ATHLETES!!!
When: Saturday July 10, 2010 from 0800-1000
Where: Pelican Point
What: RAMP Class
Why: Due to the increase of new athletes we are offering a beginners class that will cover the nine fundamental movements of Crossfit to ensure the safety of all athletes.

0600 & 1145 @ Pelican Point

Warmup:
30 Double Unders
15 GHD Sit ups
Bear Complex progressions @ 65lbs:
3 Power Cleans
3 Front Squats
3 Push Press
3 Back Squats

WOD:
For time:
300 meter row or 30 Double unders
7 Bear Complex @ 95/65
400meter row or 40 Double unders
7 Bear Complex @ 95/65
500 meter row or 50 Double unders
7 Bear Complex @ 95/65
400 meter row or 40 Double unders
7 Bear Complex @ 95/65
300 meter row or 30 Double unders
7 bear Complex @ 95/65



Bear Complex rules:
# NO RESTING ON THE GROUND (even to re-grip) during each round
# Power Cleans starts at the ground and finishes standing with full hip extension
# Squat Cleans or DeadLifting to Hang Power Cleans are acceptable
# The squats have to go BELOW parallel
# Presses finish with lockout overhead, Push Jerks are acceptable
# Combining Front Squat and Push Press (i.e. Thrusters) is acceptable but if Squat Clean method is used, one must stand first before doing Thrusters

0600 & 1145 @ Pelican Point

Warmup:
15 Wall balls @ 20lbs
20 Walking Lunges
10 Jumping Squats
Thrusters 4, 3, 2,

WOD:
Thruster 1-1-1-1-1-1-1 reps,
AMRAP Double unders 10min

Skill:
Double Unders



"Highly Contagious: May Cause Fatigue, Nausea, Vomiting, and an Increased Risk of Fitness." - Unknown

0600 & 1145 @ Pelican Point

Warmup:
10 L Pull ups
10 KB Snatch 1.5 pood
10 KB Squats 1.5 pood
20 Sit ups

WOD:
For time:
500 m row
25 Abmat Burpees
500m row
25 Abmat Burpees

Skill:
Double Unders



"Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit." - Aristotle

0900 @ Pelican Point

Classes will return to there normal times, 0600 and 1145 starting Wednesday 7 July .

Warmup:
200m run
200m run backwards
Lateral lunges w/ 45lbs
15 Box Jumps
2X10 Back Squats @ 95lbs

WOD:
For time:

5-5-5-5-5 Back Squats

Skill:
Double Unders



"Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they'd rather not do. I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice". -Coach Mark Riptoe

0900 @ Pelican Point

On 5 & 6 July (Monday and Tuesday) there will only be a 0900 WOD.

Warmup:
400m run
20 K2E
Burgener Warmup
1 rd of WOD @ 95/65

WOD:
For time:

10 Rds for time:
2 Squat Snatches
4 Push Presses
6 Chest to bar pull-ups
200 meter run
All lifts are done at 145lbs

Skill:
Double Unders



"Have fun screwing up...it means you are removing your ego from the problem." - Coach G, Crossfit Eastbay