July Schedule.

The Month of July is going to be a bit crazy around the Gym. I will be out of town for the majority of the month at irregular intervals. However that doesn't mean that you cant get a good WOD in 3 or 4 times a week whether or not I am here. What follows is the schedule for the month of July as well as some at home WOD's that you can do 3 times a week or so.

July Schedule:

July 2- 13 Gym Closed
July 14-16 WOD's at 10,11, and 4
July 17-20 Gym Closed
July 21-22 WOD's at 11
July 23-31 Gym Closed

During July 25-31 I will working down in Malibu at CF Malibu for a Friend. So feel free to come down for a day or two grab a WoD and meet some great people.

While I am gone their are plenty of ways to continue CrossFiting. If you have absolutely zero equipment then and are not very creative, you can simply combine running, squatting, pushing, pulling, and sit ups. In as many different ways and orders and rep schemes as you can think of. If You can find some thing heavy ( Rock, couch, dog, or maybe a nephew) you can add simple dead lifts and presses to the work out. Keep Work outs short and intense no more than 10-15 minutes and go as hard as you can the entire time. Below are some sample work-outs to give you a good start in coming up with you own, or you can simply rotate through these over and over again, which while not as fun and definitely not varied will at least keep you moving that way you do not loose too much of you fitness.

Sample Work Out #1
3 rounds
400 M Run
40 squats
30 sit-ups
20 push-ups
10 Jump Knee tucks

Sample Work out # 2
W/U For time
400 M run
30 squats
30 push-ups
30 sit-ups
30 jump rope singles ( can sub jumping up to and down from a step 30 times if you do not have a jump rope)

Sample Work out # 3
5k Run ( or 15 minutes out and then turn around and run back to the start)

Sample Work Out # 4
21-15-9-6-3
Squats
Sit-ups
Push-ups
Run a 200m between each round ( after the round of 21,15,9, and 6 Run a 200)


Remember it is o.k to scale these WOD's down if you need to. And with these 4 work outs you have a basis to create your own. Or you can just cycle through 3 of these a week. You will notice there is no required equipment only space that is needed, so there is no excuse for not continuing to Exercise in my Absence.