Rest Day/ Benchmark Workout/ Make Up A Missed Workout
Post workout and load/time.
ATTENTION, CLASS SCHEDULE CHANGE: We will no longer have a noon class on Tuesday and Thursday, we will be adding an 8am class on Tuesday and Thursday beginning today, November 2nd.
Special Announcement: We will be having a ribbon cutting ceremony celebrating the opening of CrossFit East County in the city of El Cajon on Wednesday November 10, at 4:30 p.m. A representative from the mayor's office, city counsel members, a representative from California Assemblyman Joel Anderson's office and a representative from Congressman Duncan Hunter's office will be there to welcome us into their city. Members from local Law Enforcement offices will be attending as well. Please pick up a flyer at the front desk detailing more information about this honorable ceremony. Make plans to attend.
Coach JB showing solid body position and great range of motion in a not so easy move, the overhead squat. JB will be the first to tell you that he had to put in a ton of work to develop the flexibility needed to be solid in the overhead squat position. We'll call it maturation. Looking good, James.
5:15am
Diana muscle up work
Emily W/O from 10/29 25:37 Rx/8:43 GHD
JoJo Back Rack Jerk 185#
Justin D. W/O from 10/30 14:50 Rx
Newman Pause OH Squats
8am
“Helen”
400m Run
21 KB Swings 53#/35#
12 Pull-Ups
Liza 16:25
Mallory 16:06Rx PR
Chad DL 295#, 100 D/U’s, 75 KB Swings 53#, 50 Pull-Ups, 30 Thrusters 95#, 25 Burpee Lateral Tire Jumps 24:11Rx
9am
Justin B. 10/30 w/o 18:04Rx
Sabrina 10/24 w/o 38:49Rx
Yvette “Michael” 33:27Rx
Bill 300m Row, 21-15-9 OHS 95#/Burpees, 300m Row 10:14Rx, 1 Mile Run 10:23
Briley 1 Mile run, 25 Walking Lunges, 20 Pull-Ups, 50 Box Jumps 20″, 20 Double Unders, 20 Knees to Elbows, 30 KB Swings 35#, 30 Sit-Ups, 20 DB Hang Cleans 25#, 25 Back Extensions, 30 Wall Ball 16#, 1 Mile Run 39:20Rx
Brandon 25 Walking Lunges, 20 Pull-Ups, 50 Box Jumps 20″, 20 Double Unders, 25 Ring Dip, 20 Knees to Elbows, 30 KB Swings 53#, 30 Sit-Ups, 20 DB Hang Cleans 35#, 25 Back Extensions, 30 Wall Ball 20# 24:03Rx
10:15am
Robert “Cindy” 26 Rounds
Lisa DL 215# WO from 10/30 15:05 63#
Tina WO from 10/24 36:35Rx
Rebecca DL 215# WO from 10/30 26:22Rx
Dustin FS 225# Airdyne/Burpee 5:24Rx
Scotty lots of Snatch work
Anni CCTD WO 11:18Rx
Monica DL 200# CCTD WO 14:35Rx
Dano WO from 11/2 25:28
12pm
Justin D. work on squat cleans
5pm
Dano J. 1mi run/”Angie”/1mi run 47:55Rx
Sara 10/31 W/O: 34:27Rx; 10/28 W/O 10:31
Don work on snatch
JoJo airdyne/D/U’s
Walt chipper 46:10
Jim D. 10/31 W/O 28:00Rx
Eric 1mi run/”1/2 Angie”/1mi run 41:20
Brian 1mi run/”1/2 Angie”/1mi run 41:33
Andrea 10/29 W/O 38:57
Joe/Audrey team W/O 35:47
Kim 10/23 10am W/O 40:43
Mark 1mi/chipper/1mi 57:31
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