WOD - Friday, 4.8.2016

 

Man Night is this Saturday at 6:30PM!  Come do manly things at the gym -- prepare for the flex off!

Yoga for CrossFitters Clinic with Yoga Nanda Long Beach
 

Awesome news! We have reached a partnership with Yoga Nanda in Long beach (Formerly Yoga Long Beach). We always preach that your recovery is every bit as important as your workout and yoga is a great way to spend some time recovering. To introduce you all to the staff and practice at Yoga Nanda they will be hosting a two private workshops for free for our members only, details about time and date are below. You should all take advantage of this!

Additional to these workshops, Yoga Nanda is offering all of our members 20% off on any services they offer. More details on the procedure to use your discount will be discussed in the gym.

When: Saturday, April 16th 12pm-1pm
Where: Active Life Athletics

When: Saturday, May 14th 1pm-2pm
Where: Yoga Nanda Long Beach

Sign up sheet will be on the desk.  Please sign up if you will be attending.

Great job on today's SummerFit Challenge Benchmarks -- read Riki's nutrition info in the last blog post if you really want to get those results you're after.  Link here -- http://www.activelifeathletics.com/blog/2016/4/7/summerfit-challenge-nutrition

CROSSFIT

Test: Max strict handstand push ups If you don't have strict hspu test max Chest to floor push ups. If you don't have chest to floor push ups test max chest to barbell push ups. Not J-cup height and reps performed

NOTE: Test in Criteria for the strict HSPU group: You need to be able to do 1) Push up + Clapping push up + push up AND 2)15 perfect chest to floor push ups in 30 seconds. if you want to start doing strict HSPU.

WOD: 30-20-10
Wall balls 20/14#
KB Swings 70/53#
Deadlift 185/115#

FITNESS

QUAL
3 rounds for QUAL: 20 m farmers carry on each arm (70/53), 5 wall walks (up and down), 10- 10 high pulls (35/26#), 20 sec "L" hang

WOD

15 min AMRAP :10 pull ups, 20 sit ups, 30 air squats, 200m run

 

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