CrossFit Flood

CLOSED for 4th of July

We are closed today in observance of the 4th of July.  CORRECTION from below.  We are working out tomorrow at the Gym and NOT in Coronado.

Workout Of the Day 02 July 2009

"Annie"

50-40-30-20-10

Double Unders
Sit Ups

Finish with :1 Donkey Kicks and 25 DB Swings with a HEAVY DB

Workout Of the Day 01 July 2009

30 Muscle Ups for Time

Finish with :1 Jumping Squats and :1 Seated Press

*CORRECTION - the Saturday 4th of July WOD will take place at the Gym and NOT in Coronado.

Workout Of the Day 30 June 2009

Double Tabata

Deadlift
Box Jump, 20"

Post Deadlift weight and Reps

Finish by working on your worst ASL event

Workout Of the Day 29 June 2009

"Kelly"

5 Rounds for Time:

400m Run
30 Box Jumps, 24"
30 Wall Ball, 20/14

Finish with a good stretch

Reminder that CF Flood is closed Friday in observance of the 4th of July.  We are working out on Saturday in Coronado.  Download the flyer HERE for the details.

Workout Of the Day 26 June 2009

Fun Friday!

"Two is Better than One"

5 Rounds of "Cindy"
"Helen"
5 Rounds of "Cindy"

Finish with a good stretch.

Workout Of the Day 25 June 2009

Add A Pull Up and Push Up A Minute

Practice Handstands and HSPU.

Workout Of the Day 24 June 2009

"Isabel"

30 Snatch, 135/83

Finish with :2 Drill - Double Unders.

Workout Of the Day 23 June 2009

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in southern Baghdad July 6, 2007.  This workout is named in honor of his life, family, and courage.

"Jason"

100 Squats
5 Muscle Ups
75 Squats
10 Muscle Ups
50 Squats
15 Muscle Ups
25 Squats
20 Muscle Ups

Practice Turkish Get Up.

Workout Of the Day 22 June 2009

"Karen"

150 Wall Ball, 20/14

Work on your worst ASL event.