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A. Partner workout, one person working at a time. As many rounds as possible in 10 minutes. Strict Chin ups (Advanced: 14, Interm/women: 8 strict pull ups, Novice: 5 band assisted srict pull ups) 10 box jumps (Advanced: 30”, Intermediate/women: 24”, Novice: 20”) 50 double unders (Novice: attempts will count) If someone is better at a movement, let them do a few more reps. If you both could use improvement equally, split it up equally. B. 3×10 ring rows (advanced: feet on a box) C. 3×10 Back ext (advanced: weighted 45/35#)

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NameCrossFit Newport Beach
OwnerMelissa Metzke
Address873 Production Place
Newport Beach, CA 92663

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piplis posted on CrossFit CSA
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saulj posted on Facebook

HOLY HANNAH!!!! An anonymous donor (well he's not totally anonymous since he gave it to me in person, but you know what I mean) just gave me $100 for the toy drive and some Target cards for the flooded people at the trailer park! Here's the help I need from people who know toys, which ones should I get? Please post here or tell Saul or Susan in person. They should be at Target or at a place close to the gym. TIA

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Some good liiitle streeetches for today, in which rowing and much pulling is happening!

jodilynn published the post Five reasons to choose early morning workouts on Tabata Times
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CrossFit Potrero Hill shared a link on Facebook

WOD- Wednesday, Dec 17th Wendler Wk4 Deload week: Good Mornings 4×7 at moderate weight (no max reps) WOD: 3 rds: (all done with a single dumbbell) 16 DB Snatch 100 m farmer carry 100 m farmer carry 16 DB thrusters 100 m farmer carry 8 TGU 100 m …

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CrossFit Oakland posted on Facebook

Wednesday's WOD: TIER 1 A. 3 x [Snatch Grip Deadlift + Hang Power Snatch] B. 4 Rounds for Time: 400m Run 15 Ball Slams TIER 2 A. 3 x [Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat] B. 4 Rounds for Time: 400m Run 12 Toes-2- Bar TIER 3 A. 3 x [Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat] B. 4 Rounds for Time: 400m Run 12 Handstand Push-Ups

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This poor guy doesn't have a name, and is just bare bones. He doesn't have any muscles and he has no skin. He's all disassembled and has been living in a box, too. He came to us by way of Jessica M., who saw that we needed a skeleton for proper teaching about bones and such... and she gave him to us as a Channukah gift! Wow! We're grateful for such a gift that'll be helpful to so many... and he needs a name. Thoughts?

CrossFit Oakland shared a link on Facebook

Looks like the Open starts at the end of February. Look for more information as we get closer to the Open (including details on the scaled division).

the365effect published the post The "rEvolution" of ME - Not Fitness on
Fitness it's something that constantly changes, both in our internal bodies as well as the...
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Food for Thought: Stress Addicts Anonymous (Part 2)

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Morgan Hill CrossFit shared a link on Facebook

week28 day2

Kristy Parrish published the post 5 Reasons Why CrossFitters Need Compression on
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Press On!

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Lend a helping hand this holiday season by donating a toy to the Stockton Police Youth Activities! We have a barrel place inside the gym, which will be there till December 23rd. All donations will be greatly appreciated!!!!

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First person to make this and bring it to the gym, wins a FITAID.

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Pass this on to a friend and a friend of a friend... a great way to get back into the gym and enjoy fitness again. Mention this ad for a free week trial.

CrossFit Mill Valley shared an image on Facebook

What are you guys watching? Bromancing the stone? #tjsgyms

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'It's impossible', said pride, 'It's risky', said experience, 'It's pointless', said reason, 'Give it a try', said the heart. #tribestrong #alivetribe #roseville

Jefferson State CrossFit posted on Facebook

Who is showing up to 3:30 or 4;39 today?! Stoots will be in the house yo!

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12/15/2014 Mobility: shoulders/chest Skill: 12min to work to a tough set of 1 strict press + 3 push press WOD: Alternating rds with a partner, complete 3,6,9… reps up to 21. -Push ups -KBS -Wall ball

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Committed to their fitness. If you're waiting for summer to get your beach body you will be to late.

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EMOM SnatchProgression #neverquit #crossfit #constantlyvariedprogression #southtahoecrossfit #stcf

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#neverquit #constantlyvariedprogression #stcf #crossfit #southtahoecrossfit

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OpenGymFocus "TheClean" w/Justin,Tara,Dylan @stcrossfit #crossfit #southtahoecrossfit #neverquit #constantlyvariedprogression #stcf

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ACF – December 15, 2014

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Some Gift Giving Ideas

CrossFit Envy posted on Facebook

Prehab/activation: SMR - adductors / glutes 2x10 banded side steps 2x10 light SLDL -then- 5x5 Deadlifts @ 70-75% 1RM -then- AMRAP in 15 minutes: 5 muscle-ups (or 10 C2B pull-ups) 10 handstand push-ups 500m row

CrossFit Envy posted on Facebook

Competitors Program Week 2, Day 1: 5 sets of the complex: Snatch + 2 Hang Snatches @ 70-75% -then- Back Squats 5x3 @ 80% -then- AMRAP in 15 minutes: 5 muscle-ups 10 deficit handstand push-ups (1 blue + 1 green plate / 1 blue plate) 500m row

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astewart30 published the post 3 Thoughts from a New Coach on
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WOD 12/15/14 Strength: 3RM thruster *5 sec pause at bottom of each rep WOD: For Time- 45 pull ups 45 Thrusters (95/65) - See more at:

CrossFit CSA posted on Facebook

Power WOD 12/15/14 Please remember if you followed the last cycle- +5 lbs to all upper body lifts 1rm and +10lbs to all lower body lifts and re-calculate your 90% number. Use that new number as your 1RM to calculate all percentages for this cycle. Squat 5 reps at 65% Squat 5 reps at 75% Squat 5+ reps at 85% ** last set is 5+ ( as many reps as possible) Asst: 100 bandy leg curls 50 db split squats (50 each leg) GHD sit ups - See more at:

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Workout of the Day for Monday December 15th, 2014

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