FRIDAY 07-01-2011
WOD:
“RANDY”
75/45 LB POWER SNATCH, 75 REPS FOR TIME
*TOP 3 RX’D TIMES ON BOARD*
Officer Randy Simmons was shot and killed as he and other members of the Los Angeles SWAT Team made entry into a home at approximately 12:30 am. The team had been deployed to the home after a suspect inside called 911 and claimed to have murdered three family members.
As the team entered, the suspect opened fire, striking Officer Simmons and a second officer. Both officers were immediately transported to Northridge Medical Center, where Officer Simmons succumbed to his wounds approximately 30 minutes later.
The suspect was later shot and killed by another member of the SWAT team as the standoff continued.
Officer Simmons had served with the Los Angeles Police Department for 27 years. He is survived by his wife, two children, parents, and two sisters.
RANDY VIDEO LINK>>>>>
HOLIDAY HOURS JULY 4TH WEEKEND
FRIDAY JULY 1ST NORMAL HOURS
SATURDAY JULY 2ND WOD @ 9AM
SUNDAY JULY 3RD * 400PM BEACH WOD
MONDAY JULY 4TH HOLIDAY CLOSED
TUESDAY BACK TO BUSINESS AT 530AM
THURSDAY 06-30-2011
2011 CROSSFIT GAMES COMPETITOR DANIELLE LEBLANC VISITING
STRENGTH: FRONT SQUAT 3 REP MAX
WOD: “GET SOME”
12 MIN CAP
SPRINT 800M THEN AMRAP OF FOLLOWING WITH REMAINING TIME
10 HANG POWER CLEANS
10 LATERAL BURPEES
WEDNESDAY 06-29-2011
STRENGTH: PUSH PRESS 1 REP MAX
WOD: 15 MIN AMRAP
20- KB SNATHCHES 10 LEFT ARM/10 RIGHT ARM
10- AB MAT SIT UPS (WEIGHTED)
10-PULL-UPS
TUESDAY 06-28-2011
WARM UP: MOBILITY WO
RK/ 1 MIN HANDSTAND HOLD X 3
WOD: “LUNGER”
3 ROUNDS
500M ROW
20- WALL BALLS
20-BOX JUMPS
20- WALKING LUNGES
RUN 400M
MONDAY 06-27-2011
2011 Primal Games, Daniel Island SC
SKILL WORK: DOUBLE UNDERS AND/OR PISTOLS (5 MINS)
STRENGTH: PUSH PRESS 1,1,1,1,1
WOD: DESCENDING LADDER (10,9,8,7,6,5,4,3,2,1)
BODY WGT DEADLIFT
PUSH-UPS
TOES TO BAR
SATURDAY 6-25-2011
BOX CLOSED
THIS SATURDAY
JOINING OUR CF FRIENDS IN CHARLESTON FOR COMPETITION
SEE YOU MONDAY
