Announcements:

• The Get Ready for Summer (GRFS) Challenge – Congrats to the Winners!
  
  Womens: Gladys Wong (30.3% Change)
  Mens: Don Zeiss (17.4% Change)

  Women Runner ups:
  Billie Bixby (17.7% Change)
  Maribel Rivera (15.4% Change)

  Men Runner ups:
  James Chupeco (13.8% Change)
  Art Romo (13.7% Change)

• CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
  Congrats to all that has joined the CF Open! 

  Games (Aug 1 – 6)

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm).

Announcements:

• The Get Ready for Summer (GRFS) Challenge – Congrats to the Winners!
  
  Womens: Gladys Wong (30.3% Change)
  Mens: Don Zeiss (17.4% Change)

  Women Runner ups:
  Billie Bixby (17.7% Change)
  Maribel Rivera (15.4% Change)

  Men Runner ups:
  James Chupeco (13.8% Change)
  Art Romo (13.7% Change)

• CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
  Congrats to all that has joined the CF Open! 

  Games (Aug 1 – 6)

Strength:
Strict press – 3×3 @85%
Backsquat – 3×3 @85%

WOD: AMRAP in 12 minutes

6 KB Snatches left arm (55#/35#)
6 KB Snatches right arm
24 Wall balls (20#/15#)
1 Suicide sprint (4 reps)

Announcements:

• The Get Ready for Summer (GRFS) Challenge – Congrats to the Winners!
  
  Womens: Gladys Wong (30.3% Change)
  Mens: Don Zeiss (17.4% Change)

  Women Runner ups:
  Billie Bixby (17.7% Change)
  Maribel Rivera (15.4% Change)

  Men Runner ups:
  James Chupeco (13.8% Change)
  Art Romo (13.7% Change)

• CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
  Congrats to all that has joined the CF Open! 

  Games (Aug 1 – 6)

Skill:
Muscle-ups/Ring dips

Strength:
Bench press – 3×3 @85%
Deadlift – 3×3 @85%

WOD: For time

Buy-in with 100 double-unders

3 Rounds of

5 Ring Muscle-ups (5 ring row & dips)
10 Alternating pistols

Cash-out with 100 double-unders

Announcements:

• The Get Ready for Summer (GRFS) Challenge – Congrats to the Winners!
  
  Womens: Gladys Wong (30.3% Change)
  Mens: Don Zeiss (17.4% Change)

  Women Runner ups:
  Billie Bixby (17.7% Change)
  Maribel Rivera (15.4% Change)

  Men Runner ups:
  James Chupeco (13.8% Change)
  Art Romo (13.7% Change)

• CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
  Congrats to all that has joined the CF Open! 

  Games (Aug 1 – 6)

Strength:
Front squat – 3×3 @85%
Clean & Jerk – 1 @80%, 1 @85%, 2 @90%

WOD: AMRAP in 12 minutes

5 Burpee T2B
5 Cleans (185#/105#)

Announcements:

• Change of schedule for Father’s Day Weekend! – Saturday, June 17 & Sunday, June 18
  Box will be closed Saturday for our Annual Beach Party and Sunday for Fathers Day.
• The Get Ready for Summer (GRFS) Challenge – Monday, April 24 to Friday, June 16
  Final results will be announced on Monday, June 19.
• CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
  Congrats to all that has joined the CF Open! 

  Games (Aug 1 – 6)

Box closed today for Father’s Day.

Announcements:

• Change of schedule for Father’s Day Weekend! – Saturday, June 17 & Sunday, June 18
  Box will be closed Saturday for our Annual Beach Party and Sunday for Fathers Day.
• The Get Ready for Summer (GRFS) Challenge is here! – Monday, April 24 to Friday, June 16
  Final results will be announced on Monday, June 19.
• SAVE THE DATE for The Annual Beach Party – Saturday, June 17 at 10am
  Our annual beach party will be on Saturday, June 17 the day after our challenge ends. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
• CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
  Congrats to all that has joined the CF Open! 

  Open (Feb 23 – March 27)
  Regionals (May 19 – June 4)
  Games (Aug 1 – 6)

Box closed.

We are all at Bolsa Chica State Beach celebrating our 6th Annual Beach Party.

Announcements:

• The Get Ready for Summer (GRFS) Challenge! – Monday, April 24 to Friday, June 16
  It’s the final day of the challenge! Good luck to all!.
• Change of schedule for Father’s Day Weekend! – Saturday, June 17 & Sunday, June 18
  Box will be closed Saturday for our Annual Beach Party and Sunday for Fathers Day.
• SAVE THE DATE for The Annual Beach Party – Saturday, June 17 at 10am
  Our annual beach party will be on Saturday, June 17 the day after our challenge ends. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
• CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
  Congrats to all that has joined the CF Open! 

  Open (Feb 23 – March 27)
  Regionals (May 19 – June 4)
  Games (Aug 1 – 6)

Skill:
Handstand Push-up/Walks

Strength:
Bench – 80% 3×4
Deadlift – 80% 3×4

WOD: “Diane”

For time

21-15-9 of

Deadlifts (225#/155#)
Handstand Push-ups

Announcements:

• The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24 to Friday, June 16
  There is only 2 days left in the challenge! Time to tighten that belt and push for the finish line! Good luck to all!.
• SAVE THE DATE for The Annual Beach Party – Saturday, June 17 at 10am
  Our annual beach party will be on Saturday, June 17 the day after our challenge ends. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
• CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
  Congrats to all that has joined the CF Open! 

  Open (Feb 23 – March 27)
  Regionals (May 19 – June 4)
  Games (Aug 1 – 6)

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm).

Announcements:

• The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24 to Friday, June 16
  There is only 3 days left in the challenge! Time to tighten that belt and push for the finish line! Good luck to all!.
• SAVE THE DATE for The Annual Beach Party – Saturday, June 17 at 10am
  Our annual beach party will be on Saturday, June 17 the day after our challenge ends. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
• CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
  Congrats to all that has joined the CF Open! 

  Open (Feb 23 – March 27)
  Regionals (May 19 – June 4)
  Games (Aug 1 – 6)

Strength:
Front squat – 80% 3×4
Clean & Jerk – 75% x 2, 80% x 2, 85% x 1 x 3

WOD: “Michael”

3 Rounds for time

800m run
50 Back extensions
50 Sit-ups

Announcements:

• The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24 to Friday, June 16
  There is only 4 days left in the challenge! Time to tighten that belt and push for the finish line! Good luck to all!.
• SAVE THE DATE for The Annual Beach Party – Saturday, June 17 at 10am
  Our annual beach party will be on Saturday, June 17 the day after our challenge ends. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
• CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
  Congrats to all that has joined the CF Open! 

  Open (Feb 23 – March 27)
  Regionals (May 19 – June 4)
  Games (Aug 1 – 6)

Skill: Double-unders

Strength:
Snatch Balance – 80% x 1 x 3
Snatch – 75% x 2, 80% x 2, 85% x 1 x 3

WOD: AMRAP in 12 minutes

10 Lateral BB Burpees
5 Power Snatches (135#/85#)
35 Double-unders