How could Kacey improve her handstand walking position here? Best answer from a member at CFCM wins a new shirt.
Workout of the Day
Front Squat – 3RM
Then after 5min rest…
1 x Max Rep Strict Pull Up
1 x Max Rep Kipping Pull Up
1 x Max Rep Butterfly Pull Up
Then after 5min rest…
3 Rounds for time of:
10 Unbroken Knee-2-Elbows
15m Handstand Walk
10 Hip Extensions
Watch – Simple Nutrition, by EC Synkowski (Note: you’ll need a CF Journal subscription)
Eat – 4th of July Lemon Fruit Tart, from PaleOMG
Train – How to do Parkour: Wall Running in Parkour Training, kinda cheesy but a useful party trick
Competitor Program Info Session – Tomorrow Night!
We gathered in the gym last week to discuss the rollout of our new competitor program. We are holding a second event this week on Tuesday, July 3rd, 7:00pm at CFCM to ensure that anyone who couldn’t make it last week is able to come in for a Q&A session about the program.
Schedule Change – July
July is a busy month for CrossFit Costa Mesa. With the Fourth of July, CrossFit Games and other various activities we are doing our best to ensure that we keep the doors open enough for you to keep consistent with your workouts knowing that we have obligations outside of the gym where we’d like all hands on deck. SO, here in chronological order are the days we will have a modified schedule:
July 4th – GYM CLOSED for the Holiday. We are, however, going to be participating in the Surf City 5k and hope you’ll join us.
July 7th-8th – CFCM is holding its first Level 1 Instructors Course over this weekend, once we get this out of the way our entire staff (including interns and front desk help) will have at least a level 1. We will be holding off-site workouts this weekend to accommodate the need to sweat, more info on that next week.
July 13th – 6am, 7am, 8am and 9am Classes remain the same, but the remainder of the day we will be closed to attend the opening ceremonies of the CrossFit Games.
July 14th-15th – CrossFit Games! We’ll all be there, and hope you’re coming too. If you’re unable to make it a live stream of the weekend’s events will be available on ESPN 3.