Burpee, Wheelbarrow, Rope Climb – Saturday


Ben opened Friday with 3rd place finish! Check out Facebook for updates.

Ben opened Friday with 3rd place finish! Check out Facebook for updates.

Saturday’s Partner WOD

20 min AMRAP:

  • 16 alternating burpees (8 each)
  • 40 ft partner wheelbarrow walk
  • 4 alternating rope climbs (2 each)
  • 40 ft partner wheelbarrow walk

A) 1/2 climbs, B) 2x rope pulls, C) bear crawls, D) 10 alternating burpees, E) 15 minutes

News and Announcements

CrossFit Kids today at 12:15! First class is on us then it’s just $5 per class.

Make sure you bring your rope climb socks today, and if you’re bringing a buddy, tell them to do the same. We will going over a lot of technique today, so if you’ve been practicing on that foot lock, this will be a great day to work on it. Byron and Bo will be leading the sessions this morning, and plan on having a ton of fun. Byron said something about the Macarena….

Ben is gearing up for day 2! Ben opened Friday with a 3rd place finish in event 3. As of right now, it is wide open in the top 10. go to http://games.crossfit.com/ for updates!

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Push Press, Row, Box Jump, Turkish Get-up – Friday

Fiances Chris and Miranda running their 5Ks together! Miranda is such a trooper. 26-weeks pregnant and running strong!

Fiances Chris and Miranda running their 5Ks together! Miranda is such a trooper. 26-weeks pregnant and still running strong!

Friday’s WOD


5-rep Push Press


3 rounds for time:

  • Row 300 meters
  • 20 box jumps (24/20)
  • 6 Turkish get-ups (53/35, 3 right arm then 3 left arm)

A) 35/26 or lower TGUs, B) 20/16 or lower box, C) no weight TGUs, D) 250 meter runs

P) Partner Option – 15 min AMRAP: Partner A rows 500, while B works on AMRAP of 12 box jumps and 4 TGUs

News and Announcements

The 2014 Reebok CrossFit Games continues today! For live updates and leaderboards check out Games.CrossFit.com. Watch live streaming of every event on ESPN3, then tune into to ESPN and ESPN2 Friday at 6pm for live coverage of Friday evening’s events!

After the first day of competition on Wednesday, Ben starts this weekend in 21st place. He’s working hard to improve on his 16th-place finish last year and gunning for that podium! Friday’s events will kick-off with a cardio endurance test of rowing, double unders and running, followed by sprint sled pushes in the afternoon. Should be a great day of competition. Stay tuned here for updates on Ben’s progress!

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High-Hang Snatch, Run, Isabel, Run – Thursday

Mike in the zone during Monday's 5K!

Mike in the zone during Monday’s 5K!

Thursday’s WOD


15 min EMOM:

  • 1 high-hang snatch


  • 2-3 high-hang snatches

You pick the weight and can adjust throughout.

*Your choice: work up to a heavy 1-rep OR do 2-3 reps with lighter weight to practice technique.

A) power snatch, B) split snatch


For time:

  • Run 400 meters
  • “Isabel” – 30 power snatches (135/95)
  • Run 400 meters

A) 115/75, B) 95/65, C) 75/55 or less, D) 250 meter runs, E) rowing

News and Announcements

The CFI Partner Paleo Challenge will now start Monday, August 4th! Let’s make things easier by kicking it off on a Monday…

The Buy-in is $20 per person. All that money will go into a pot. The top 3 teams with the most points and biggest workout improvement at the end of the 10 weeks will win shares of the cash pot!

Sign-up for this Challenge for a little extra motivation for the next couple months. The food log will really help you hold yourself accountable and watch what you’re eating. You don’t have to be perfectly Paleo either! Everyone can cheat for 2 hours each week, and for the rest of the week you can eat whatever you want, but if you make any poor food choices you’ll just be docked some points for that day. See if you can work on improving your point totals as you go!

For complete Challenge rules CLICK HERE. You have till Sunday August 2nd to sign-up. If you don’t have a partner, let us know and we’ll match you up with another CFIer!


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Angie – Wednesday

Mr. Fox getting strong!

Mr. Fox getting strong!

Wednesday’s WOD




For time:

  • 100 pull-ups
  • 100 push-ups
  • 100 sit-ups
  • 100 squats

A) 10 rounds of 10 reps each, B) banded pull-ups, C) jumping pull-ups, D) banded push-ups, E) box/bar push-ups, F) 10 rounds of 7 reps each

P) Partner Option – 800 meter run (partners alternate 200m sprints), then divvy up the reps (team choice: 100s or 10×10), then 1000 meter row (partners alternate 250m sprints)

News and Announcements

Today is ANGIE! This is one heck of a Benchmark workout testing your body-weight strength and stamina. Most of us will be scaling things back. Rather than doing the workout Rx and doing all 100 pull-ups before advancing to the push-ups (and so on), we’ll be breaking things into sets of 10, doing 10 pull-ups then 10 push-ups then 10 sit-ups and so on for 10 rounds. Others may just do sets of 7. This scaling is important and makes for a much better workout for everyone. We know some of you guys want to give it a shot Rx, but please be prepared to scale. We also have a great partner option available!

The CrossFit Games kick-off Wednesday morning at The Beach! Go to Games.CrossFit.com for all the details! Also check out WatchESPN.com for live coverage of the Games! Wish CFI Coach Ben Stoneberg luck down there in Carson!

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Front Squat, Burpee, Thruster – Tuesday

Jenn and Brandy love 5K day!

Jenn loves 5K day!

Tuesday’s WOD


1-rep Front Squat


10 min AMRAP:

  • 12 bar-facing burpees
  • 6 thrusters (95/65 lbs)

A) 75/55 or lower, B) 6 burpees

News and Announcements

The 2014 Reebok CrossFit Games kick-off Wednesday morning with a WOD called “The Beach!” We’re assuming it’s at the beach and will involve swimming, but so far the only details that we have is that Ben will workout at an unspecified location sometime between 9am and 1pm Wednesday. For all your CrossFit Games coverage and updates, check out Games.CrossFit.com.

This year CrossFit and ESPN are taking their media coverage of the Games to a whole new level! Friday, Saturday and Sunday evening’s events will be broadcast live on ESPN and ESPN2, while the entire Games, including every event, will be streamed live on ESPN3! For more information, CLICK HERE.

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