"Nasty Girls"
3 Rounds for Time:
50 Squats
7 Muscle Ups
10 Hang Power Cleans, 135/83
Work on something in the ASL Binder
« April 2009 | Main | June 2009 »
May 2009
May 29, 2009
May 28, 2009
Workout Of the Day 28 May 2009
"Nicole"
:20 for Max Rounds:
400m Run
Max Reps Pull Ups
Score is number of rounds and total Pull Ups
Practice Muscle Ups
May 27, 2009
Workout Of the Day 27 May 2009
"Grace"
30 Clean and Jerk, 135/83
Finish with :2 Drill - Double Unders
May 26, 2009
Workout Of the Day 26 May 2009
Clairemont Mesa Run or 5K Row
Finish with a good stretch
May 25, 2009
Workout Of the Day 25 May 2009
We will be closed on Memorial Day but if you want to get together with some of your friends. Come to Penasquitos Canyon starting at 8am from Canyonside Community Park. Varying distances and terrain so everyone is capable and welcome.
Or on your own.
"Helen"
3 Rounds for Time:
400m Run
21 DB Swings, 55/35
12 Pull Ups
Finish with 30 Windshield Wipers
May 23, 2009
Memorial Day Trail Run
We will be closed on Memorial Day but if you want to get together with some of your friends come to Penasquitos Canyon starting Monday at 8am from Canyonside Community Park.
Varying distances and terrain so everyone is capable and welcome.
May 22, 2009
May 21, 2009
Workout Of the Day 21 May 2009
"Fran"
21-15-9
Thrusters, 95/63
Pull Ups
Finish with Weighted Dips 3-3-3-3
May 20, 2009
Workout Of the Day 20 May 2009
"Lynne"
5 Rounds
Max Reps Bodyweight Bench Press
Max Reps Pull Ups
Finish with 30 GHD Sit Ups and 30 GHD Hip Extensions
May 19, 2009
Workout Of the Day 19 May 2009
Shoulder Press 3-3-2-2-2-1-1-1-1
Finish with NEW! :2 Drill - Double Unders
Getting Started
New athletes at CrossFit Flood are required to participate in Intro Sessions to learn the philosophy and core movements of CrossFit. We typically do these over Five 1 hour sessions.
Intro Sessions are $200
Email CrossFitFlood@yahoo.com to schedule yours today!
Upcoming Events
Free Saturday WODs
Every Saturday starting at 9am
If you want to try out CrossFit, or just come and see a workout, this is a great opportunity and we would love to have you. You do not need to be a member or RSVP, just show up ready to sweat.
GYM WILL BE CLOSED ON JULY 14, 2012
Email Mark with any questions: mark.tomasz@gmail.com