Super Bowl Weekend…

In celebration of the festivities this weekend we will be doing a CrossFit Football working tomorrow (Saturday).  I guarantee it to be challenging and heavy! As most CrossFit Football workouts are.

 

Khalipa, Miranda, Barber, and ALICIA!

Scrolling through the CrossFit games website the other night, while trying to sign up the open I check out and article titled NorCal Affiliates prepare for the open and recognize a few faces, but one face really stood out and I realized. It’s Alicia! Look out CrossFit, CFVOM is coming in hot. Congrats to Alicia for making it to the site.

 

Bench Press…

Working on a strong press today.  We will be doing many different scaling throughout this week, so let us know if it works for you guys please!

Bench Press 5 x 3 @ 80% of WM

AMRAP in 10 min:

10 Push Ups Feet on Plate

5 Front Squats

10 V-Ups

Monday Fun Day!

Starting the week off right! Nice little lung and leg burner.

For Time: 

Row 1k

Three Rounds:

30 Wall Balls

30 Box Jumps

Kids Competition…

Congratulations Nick F. on being our first athlete to venture out into the competitive world of CrossFit! Here are some pictures of Nick at the event this weekend.  Any other High School age kids interested in competing in the next event? I hear rumors of a kids division in the Open!? We shall see.

Anybody, or should I say everybody, interested?

The CrossFit Open is really drawing near.  Less than a month out! Just remember that everyone can participate! It will be a great chance for everyone to push themselves to a new threshold.  More details about when and how we will be running the open will be coming out shortly, so stay tuned and keep checking the website!

CrossFit Outlaw prepares for the open

 

 

Kids Competition…

I just wanted to give a shout out to our youngster Nick F. for going down to Southern California this weekend for a CrossFit Kids competition.  He will be competing in the varsity division against kids up to ages 18.  Good luck to Nick and check the website periodically this weekend for updates on how he is doing!

http://media.crossfit.com/cf-video/CrossFIt_BrandX_TheGauntletPromo.mov

Check out this video of the Gauntlet he will be competing in this weekend.

Pull-Ups…

Gymnastic Wednesday brought in Pull Up skill work today.  Gotta love ’em.  Thanks to everyone for working on your pull ups and continually trying to get better.  For those of you that today was an intro to kipping pull ups, do not fret! They will get better and you will be cranking pull ups out before you know it! Just stick to it, and a little practice every day.

For Score then Time:

Tabata Pull Ups

-Rest One Minute

150 Yard Lunge

25 Turkish Get Ups to each side

Remember to Sign In…

Just a reminder to everyone, make sure you keep signing in!  Although it may seem like it is for our records it is also a very good tool for you to see how many times you are actually making it in.  Signing in gives you that sense of responsibility to yourself to stay motivated and keep showing up.  The results will come you just have to put in the hour.  Thanks again everyone for being great clients, keep up the good work.

 

 

Regional Dates Announced…

The dates for this years regional events have been announced on the new CrossFit Games website. http://games-beta.crossfit.com/announcements/regional-dates-announced

Set aside your plans for the weekend of May 18-20! There is going to be some great competition whether you are competing or just there to watch, it will be a blast.