Directions to South Coast Crossfit3186 Pullman Street
Costa Mesa, CA 92626



All photos courtesy of CrossFit Inc.

Three-Cornered Hat

DAILY WOD 07/23/14

Three-Cornered Hat
AMRAP 12
95# / 65#
10 Snatch Grip Deadlift
20 Double Unders
10 Hang Snatch
* Post rounds plus reps to whiteboard

Daniel receiving a little snatch instruction from Chris

Daniel receiving a little snatch instruction from Chris

Sch NoticeRestorative Yoga Tonight 8:15 PM : John Ballesteros will be conducting Yoga tailored to WOD recovery.

Sch NoticeAdvanced Olympic Lifting : NOW on Monday’s 7:15 PM as well as its regular time spot on Sunday. Learn what Chris Gute has to offer; 3 times junior champion silver, Bulgaria and Quebec International team, Team Muscle Driver USA and Cal Strength.

2014 Reebok CrossFit Games

REEBOK 2014 CROSSFIT GAMES : July 25th – 27th @ StubHub Center; 18400 Avalon Boulevard Carson, CA 90746. This is the big one; the event where all Regional athletes from around the globe compete to find who is the Fittest on Earth. As the games draw near we’ll be posting car pools and times South Coast CrossFit members and coaches will be at the games. Don’t have tickets yet CLICK HERE.

NLI BATTLEGROUND SERIES I : AUG 16th 2014. There is still time to sign-up for the three divisions including two levels of masters starting at 40 – 52 and 53+; volunteers are also needed at the event check out details HERE. At Cal State Dominguez Hills COME SUPPORT OUR COMPETING ATHLETES – show up in South Coast CrossFit colors and watch them battle it out with other boxes in this four WOD battle!

Week 29 Summary | Schedule of Classes | Strength Program Worksheet

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Bayonet

DAILY WOD 07/22/14

Bayonet
Descending Ladder 8
8,8,8,7,7,7,6,6,6,5,5,5…
Wall Walks
Ring Dips
Power Clean 135# / 95#
*Post time completed to whiteboard

JW practicing ring dip science

JW practicing ring dip science

Sch NoticeAdvanced Olympic Lifting : NOW on Monday’s 7:15 PM as well as its regular time spot on Sunday. Learn what Chris Gute has to offer; 3 times junior champion silver, Bulgaria and Quebec International team, Team Muscle Driver USA and Cal Strength.

2014 Reebok CrossFit Games

REEBOK 2014 CROSSFIT GAMES : July 25th – 27th @ StubHub Center; 18400 Avalon Boulevard Carson, CA 90746. This is the big one; the event where all Regional athletes from around the globe compete to find who is the Fittest on Earth. As the games draw near we’ll be posting car pools and times South Coast CrossFit members and coaches will be at the games. Don’t have tickets yet CLICK HERE.

NLI BATTLEGROUND SERIES I : AUG 16th 2014. There is still time to sign-up for the three divisions including two levels of masters starting at 40 – 52 and 53+; volunteers are also needed at the event check out details HERE. At Cal State Dominguez Hills COME SUPPORT OUR COMPETING ATHLETES – show up in South Coast CrossFit colors and watch them battle it out with other boxes in this four WOD battle!

Week 29 Summary | Schedule of Classes | Strength Program Worksheet

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Powder Horn

DAILY WOD 07/21/14

Powder Horn
21 – 15 – 9
Blaster
Thruster 95# / 65#
* Post time completed to whiteboard

South Coast CrossFit Thruster 4

Joe completing a thruster in it’s natural habitat

Sch NoticeAdvanced Olympic Lifting : NOW on Monday’s 7:15 PM as well as its regular time spot on Sunday. Learn what Chris Gute has to offer; 3 times junior champion silver, Bulgaria and Quebec International team, Team Muscle Driver USA and Cal Strength.

2014 Reebok CrossFit Games

REEBOK 2014 CROSSFIT GAMES : July 25th – 27th @ StubHub Center; 18400 Avalon Boulevard Carson, CA 90746. This is the big one; the event where all Regional athletes from around the globe compete to find who is the Fittest on Earth. As the games draw near we’ll be posting car pools and times South Coast CrossFit members and coaches will be at the games. Don’t have tickets yet CLICK HERE.

NLI BATTLEGROUND SERIES I : AUG 16th 2014. There is still time to sign-up for the three divisions including two levels of masters starting at 40 – 52 and 53+; volunteers are also needed at the event check out details HERE. At Cal State Dominguez Hills COME SUPPORT OUR COMPETING ATHLETES – show up in South Coast CrossFit colors and watch them battle it out with other boxes in this four WOD battle!

Week 29 Summary | Schedule of Classes | Strength Program Worksheet

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2014 Summary Week 29

BENCHMARK

Maggie
5 RFT
20 HSPU
40 Pull-up
60 Alternating Pistol

HERO’s

CIA SevenA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

The CIA Seven
7 RFT
7 Handstand push-ups
7Thruster 135# / 95#
7 Knees to elbows
7 Deadlift 245 # / 155#
7 Burpees
7 Kettlebell swings 32 kg / 24 kg
7 Pull-ups

MAXES
10 K Row & Sit-up

ONRAMP
Monday – [Thrusters]
Tuesday – [Ground to Overhead]
Wednesday – [Ground to Shoulders]
Thursday – [Squats]
Friday – [Shoulder to Overhead]
Saturday – [Kettlebells]

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Chipper Ball ~Bell & Ball~

GAME WOD 07/19/14

Chipper Ball
~Bell and Ball~
10 Wallball Shots 20# / 14#
7 Push-up
10 Kettlebell Goblet Squats 24 kg / 16 kg
7 Burpee
10 Medball Weighted Situp
7 Standing Broad Jump 4′ / 5′
10 Kettlebell Half Swing 24 kg / 16 kg
7 Pull-up
10 Med-ball Push-up
7 Wallwalks

Chris is ready to unleash and is fully loaded

Chris is ready to unleash and is fully loaded

2014 Reebok CrossFit Games

REEBOK 2014 CROSSFIT GAMES : July 25th – 27th @ StubHub Center; 18400 Avalon Boulevard Carson, CA 90746. This is the big one; the event where all Regional athletes from around the globe compete to find who is the Fittest on Earth. As the games draw near we’ll be posting car pools and times South Coast CrossFit members and coaches will be at the games. Don’t have tickets yet CLICK HERE.

NLI BATTLEGROUND SERIES I : AUG 16th 2014. There is still time to sign-up for the three divisions including two levels of masters starting at 40 – 52 and 53+; volunteers are also needed at the event check out details HERE. At Cal State Dominguez Hills COME SUPPORT OUR COMPETING ATHLETES – show up in South Coast CrossFit colors and watch them battle it out with other boxes in this four WOD battle!

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Kaskaskia

DAILY WOD 07/18/14

Kaskaskia
AMRAP 10
8 Superman
12 Toe-to-Bar
8 Burpee
*Post rounds plus reps

Matt mid kip for a toe-to-bar

Matt mid kip for a toe-to-bar

2014 Reebok CrossFit Games

REEBOK 2014 CROSSFIT GAMES : July 25th – 27th @ StubHub Center; 18400 Avalon Boulevard Carson, CA 90746. This is the big one; the event where all Regional athletes from around the globe compete to find who is the Fittest on Earth. As the games draw near we’ll be posting car pools and times South Coast CrossFit members and coaches will be at the games. Don’t have tickets yet CLICK HERE.

NLI BATTLEGROUND SERIES I : AUG 16th 2014. There is still time to sign-up for the three divisions including two levels of masters starting at 40 – 52 and 53+; volunteers are also needed at the event check out details HERE. At Cal State Dominguez Hills COME SUPPORT OUR COMPETING ATHLETES – show up in South Coast CrossFit colors and watch them battle it out with other boxes in this four WOD battle!

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Membership Perks

Dear Athletes,

We’ve had a lot of questions regarding the difference between our punch-cards and memberships types so here it is…

Current Class Options
1) CrossFit Class
2) Working on the sidelines with equipment
3) Open Box
4) Olympic Lifting Class
5) Mobility Class
6) Restorative Yoga

Punch Card – Each punch on the card can be used to purchase a single class option only.

Limited Membership – May choose any of the 6 class options 3 times a week.

Unlimited Membership – May choose any of the 6 class options as many times as they desire each week.

We have found that the punch card is great for athletes who travel for work every month. The limited is a great place to start for athletes new to CrossFit. And the unlimited should be the choice of veteran or seasoned CrossFitters as they work out more than four times a week and often have programs or competitions they are training for thus requiring specialty training and sideline work.

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Common Sense

Common Sense
5 FRT
115# / 75#
5 Shoulder to Over-head
7 Bar-Over-Burpee
5 Power Snatch
* Post time completed to whiteboard

Kendrick mid Bar-Over Burpee, and, yes he does

Kendrick mid Bar-Over Burpee, and, yes he does

2014 Reebok CrossFit GamesREEBOK 2014 CROSSFIT GAMES : July 25th – 27th @ StubHub Center; 18400 Avalon Boulevard Carson, CA 90746. This is the big one; the event where all Regional athletes from around the globe compete to find who is the Fittest on Earth. As the games draw near we’ll be posting car pools and times South Coast CrossFit members and coaches will be at the games. Don’t have tickets yet CLICK HERE.

NLI BATTLEGROUND SERIES I : AUG 16th 2014. There is still time to sign-up for the three divisions including two levels of masters starting at 40 – 52 and 53+; volunteers are also needed at the event check out details HERE. At Cal State Dominguez Hills COME SUPPORT OUR COMPETING ATHLETES – show up in South Coast CrossFit colors and watch them battle it out with other boxes in this four WOD battle!

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Lord North

DAILY WOD 07/16/14

Lord North
15 Wallball 20# / 14#
400 m Run
15 HSPU
400 m Run
15 Wallball 20# / 14#
400 m Run
15 HSPU
400 m Run
* Post time completed to whiteboard

Steven finishing up the 400 m

Steven finishing up the 400 m

2014 Reebok CrossFit GamesREEBOK 2014 CROSSFIT GAMES : July 25th – 27th @ StubHub Center; 18400 Avalon Boulevard Carson, CA 90746. This is the big one; the event where all Regional athletes from around the globe compete to find who is the Fittest on Earth. As the games draw near we’ll be posting car pools and times South Coast CrossFit members and coaches will be at the games. Don’t have tickets yet CLICK HERE.

NLI BATTLEGROUND SERIES I : AUG 16th 2014. There is still time to sign-up for the three divisions including two levels of masters starting at 40 – 52 and 53+; volunteers are also needed at the event check out details HERE. At Cal State Dominguez Hills COME SUPPORT OUR COMPETING ATHLETES – show up in South Coast CrossFit colors and watch them battle it out with other boxes in this four WOD battle!

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Wooden Teeth

DAILY WOD 07/15/14

Wooden Teeth
3 RFT
30 Air Squat
10 Power Clean 135# / 95#
15 Front Rack Lunge 135# / 95#
20 Push-up
* Post time completed to whiteboard

Angie caught mid air squat flurry

Angie caught mid air squat flurry

2014 Reebok CrossFit GamesREEBOK 2014 CROSSFIT GAMES : July 25th – 27th @ StubHub Center; 18400 Avalon Boulevard Carson, CA 90746. This is the big one; the event where all Regional athletes from around the globe compete to find who is the Fittest on Earth. As the games draw near we’ll be posting car pools and times South Coast CrossFit members and coaches will be at the games. Don’t have tickets yet CLICK HERE.

NLI BATTLEGROUND SERIES I : AUG 16th 2014. There is still time to sign-up for the three divisions including two levels of masters starting at 40 – 52 and 53+; volunteers are also needed at the event check out details HERE. At Cal State Dominguez Hills COME SUPPORT OUR COMPETING ATHLETES – show up in South Coast CrossFit colors and watch them battle it out with other boxes in this four WOD battle!

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