WOD 120622

Issac working on his muscle ups 

NASTY GIRLS
3Rounds for time
50 air squats
7 Muscle ups
10 Hang Power Cleans














Check out some ofthe Orginal CrossFiters doing this wod in the original gym   

WoD 120420

DT

5RFT

12 DL

9 HPC

6 Jerks

155#

Reminder this Saturday we will be meeting at The the old residence of Fox, to help move him to his new home in Visalia.
We will be meeting there at 9am. The Address is

2297 independence place
Hanford Ca 93230

also slight schedule change for Friday each class will be pushed back by 15 minutes. This is not permanent just for this Friday.

WOD 120315

DT
5RFT
Dead Lift 12 reps 

Hang Power cleans 9 reps 

Jerks 6 Reps

155# 

WoD 111108 "Neva"

Neva

30# PR on the Back Squat good job Jason!

5RFT
11 Dead Lifts
6 Box Jumps
8 Hang power Cleans
7 Burpees

Goal <10 min

This is our first real practice with scaling after last weeks post. So here are some guide lines:
 Only 1  bar for both Dead Lifts and Hang Power Cleans ( means they will be the same weight) so pick an appropriate weight for the cleans and this will determine you DL weight.

 What is it that you need to work on more? BW movements? Or Strength for Barbell movements? If the first then scale appropriately on the not only on the box jumps and the burpees but also on the barbell movements so that you can attack those movements when you get to them. Maybe you make a decision to go a little higher on a box so you decide to do less weight on the barbells so that it can all be unbroken. Or vice-versa go a little heavier on the barbells and a little lower on the box or maybe do burpees to the bench so that you can work on your strength in the HPC & DL but still finish with in the appropriate time range for the work out. This is your chance to start making good decisions that will positively impact your future fitness.

WOD 111021

 For time Complete
21-15-9
Hang Power Cleans (135#)
Burpees

 Barbells For Boobs is in a couple weeks. Have you Registered? Here is the Link.
We will have a Clean and Jerk Seminar at 2:00 PM and will start the first heat at 3:00 PM. There will be a BBQ immediately after. This is a great opportunity to invite friends to the gym to see just what it is that we do and introduce them to our awesome community.