CrossFit Chula Vista Endurance:

CFE tuesday night we will be meeting at Sunset View Park in Eastlake Greens. (1390 S. Greensview Drive) at 6PM. We will be running a ladder workout. One minute of work with descending and ascending rest. MANY people have inquired about joining the program. The best way to find out if this is right for you is to show up at a workout. We are fun, non-threatening ( well maybe not maryann) and incredibly supportive of one another. It's always good to have training partners to push you beyond what you'd do on your own. As well as a huge variety of training and someone to hold you accountable.



Happy 9:00 Crew


Strength,

Muscle Snatch

5 x 3 @ 70%


"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

CrossFIt Chula Vista will be open regular business hours today 8a-12noon,come and join us for the last WOD of 2011,
Happy New Year!

CrossFit Chula Vista Endurance
Cfe will be meeting at 8am on New Year's Eve at the Otay Lake Boat Launch on Wueste Road. There is either an 8 mile course ( for the CFE members who are running in upcoming half and full marathons) and a 60 minute tempo trail run for the rest. Anyone brand new will have the workout modified to their needs. New runners always welcome.

~Coach Aubyn

Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24" box
15 Toes to bar
12 Pull-ups

CrossFIt Chula Vista will be open regular business hours today 6a-8p, tomorrow 8a-12p, and all of next week 6a-8p. Happy New Year!

CrossFit Chula Vista Endurance
Cfe will be meeting at 8am on New Year's Eve at the Otay Lake Boat Launch on Wueste Road. There is either an 8 mile course ( for the CFE members who are running in upcoming half and full marathons) and a 60 minute tempo trail run for the rest. Anyone brand new will have the workout modified to their needs. New runners always welcome.

~Coach Aubyn


STRENGTH
Bear Complex with barbell 3 X 5

WOD

"Fun on Friday"
3 Rounds for time:
50# Sandbag Run - 200M
10 Overhead Toss
Run 200M
15 Burpees
Run 400M
25 Tire Chops

PRACTICE
Skin the Cats

STRENGTH
Handstand Push Ups 3X8

WOD
10-9-8-7-6-5-4-3-2-1
Thrusters @ 75% Bodyweight
Pull-ups

PRACTICE
Forward Rolls

CrossFit Chula Vista will be open regular business hours all this week including Saturday, 12/31 (8a-12p). We will also be open regular business hours on Monday, January 2 (6am-8pm). Happy New Year!!

STRENGTH

Bench Press 10-8-6-4-2-2 at 50%-60%-70%-80%90%-100% 1 Rep Max

WOD

4 Rounds:
400M Run
20-15-10-5 Reps of Kettle Bell Swings and GHD Sit-Ups

CrossFit Chula Vista will be open regular business hours the remainder of this week including Saturday, 12/31 8a-12p. We will also be open regular business hours, 6a-8p, on Monday, 1/2. Happy New Year!

CFE for Tuesday night 6PM: HILL REPEATS
This is a really efficient way to train. Hills help build strength, power, stride efficiency, and lactate tolerance.
All CFE WODS will be scaled to fit the individual. New runners are always welcome.
Those of you ( and you know who you are) who are racing Wild Horse and HB 1/2 and Full Marathon really need to be at this WOD. You have mere weeks before your races!!!

We will be meeting at the bottom of Clubhouse Drive in Eastlake Trails in the pool parking lot. ( intersection of clubhouse and creekside drive) Bring water and warm clothes

~Coach Aubyn



Tabata Body Weight Deadlifts

20 seconds of work - 10 seconds of rest for 8 rounds

We are open Dec 26 from 8am-12 noon.


CFE for Tuesday night 6PM: HILL REPEATS
This is a really efficient way to train. Hills help build strength, power, stride efficiency, and lactate tolerance.
All CFE WODS will be scaled to fit the individual. New runners are always welcome.
Those of you ( and you know who you are) who are racing Wild Horse and HB 1/2 and Full Marathon really need to be at this WOD. You have mere weeks before your races!!!

We will be meeting at the bottom of Clubhouse Drive in Eastlake Trails in the pool parking lot. ( intersection of clubhouse and creekside drive) Bring water and warm clothes

~Coach Aubyn

For time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps

Merry Christmas! Join us at CrossFit Chula Vista this afternoon at 4:00pm for some BBQ, drinks and fun. Bring your favorite munchies and celebrate!


CrossFit Chula Vista Endurance will be holding a workout on Christmas Eve at 8am. If any CFCV members are looking for something to do, please feel free to jump in on our WOD. We will be running just over 3 miles of trail ( some may do the loop twice). We are meeting at the "turnout" on Otay Lakes Road at the Upper Otay Lake Dam.

Directions:

Otay Lakes Road East
The road will become a 2 lane highway
about 1 mile past Salt Creek Community there will be a turnout on the left-hand shoulder and a yellow gate with a road leading up a steep hill. You can either park on the shoulder or if the gate is open drive up the road and park where the fisherman park just over the hill.

*** Please USE EXTREME CAUTION when turning left into the shoulder area or up the hill. People coming the other direction on Otay Lakes Road will be coming around a blind corner, and usually speeding so just be very aware of this section of road please. ( this is not the road we are running on by the way...not to worry)

We will run a flat trail in a really pretty meadow. The distance and terrain is perfect for all levels. And again, everyone is welcome.


HOLIDAY HOURS
CrossFit Chula VIsta will be closed on Saturday, December 24th
Closed Sunday - Christmas Day
Open Monday, December 26th, 8am-12pm


Twelve Days of Christmas
12 rounds
1x Clean & jerk
2x Deadlift
3x Muscle-ups
4x Box jumps (24 inch)
5x Pull-ups
6x Push-press (95#/75#)
7x Burpees
8x KB swing (53#/36#)
9x KB snatch (36#/24#)
10x Push-ups
11x Ring dips
12x Handstand push-ups
..........
Execute the WOD as follows:
First round is 1x clean & jerk, second round is 2x deadlifts + 1x clean & jerk, third round is 3x muscle-ups + 2x deadlifts + 1x clean & jerk. Continue until final round of 12x HSPU + 11x ring dips + 10x push-ups + .... + 1x clean & jerk.

Merry Christmas! Join us at CrossFit Chula Vista tomorrow afternoon at 4:00pm for some BBQ, drinks and fun. Bring your favorite munchies and celebrate!


CrossFit Chula Vista Endurance will be holding a workout on Christmas Eve at 8am. If any CFCV members are looking for something to do, please feel free to jump in on our WOD. We will be running just over 3 miles of trail ( some may do the loop twice). We are meeting at the "turnout" on Otay Lakes Road at the Upper Otay Lake Dam.

Directions:

Otay Lakes Road East
The road will become a 2 lane highway
about 1 mile past Salt Creek Community there will be a turnout on the left-hand shoulder and a yellow gate with a road leading up a steep hill. You can either park on the shoulder or if the gate is open drive up the road and park where the fisherman park just over the hill.

*** Please USE EXTREME CAUTION when turning left into the shoulder area or up the hill. People coming the other direction on Otay Lakes Road will be coming around a blind corner, and usually speeding so just be very aware of this section of road please. ( this is not the road we are running on by the way...not to worry)

We will run a flat trail in a really pretty meadow. The distance and terrain is perfect for all levels. And again, everyone is welcome.


HOLIDAY HOURS
CrossFit Chula VIsta will be closed on Saturday, December 24th
Closed Sunday - Christmas Day
Open Monday, December 26th, 8am-12pm

BABYSITTING AVAILABLE
Monday- Wednesday - Friday (this week and next week) from 8a-10a
AMRAP in 15 min of


250 meter row
12 man maker push-ups,35lb DB
20 wall ball shots,20lb ball
25 double unders.

CrossFit Chula Vista Endurance will be holding a workout on Christmas Eve at 8am. If any CFCV members are looking for something to do, please feel free to jump in on our WOD. We will be running just over 3 miles of trail ( some may do the loop twice). We are meeting at the "turnout" on Otay Lakes Road at the Upper Otay Lake Dam.

Directions:

Otay Lakes Road East
The road will become a 2 lane highway
about 1 mile past Salt Creek Community there will be a turnout on the left-hand shoulder and a yellow gate with a road leading up a steep hill. You can either park on the shoulder or if the gate is open drive up the road and park where the fisherman park just over the hill.

*** Please USE EXTREME CAUTION when turning left into the shoulder area or up the hill. People coming the other direction on Otay Lakes Road will be coming around a blind corner, and usually speeding so just be very aware of this section of road please. ( this is not the road we are running on by the way...not to worry)

We will run a flat trail in a really pretty meadow. The distance and terrain is perfect for all levels. And again, everyone is welcome.


HOLIDAY HOURS
CrossFit Chula VIsta will be closed on Saturday, December 24th
Closed Sunday - Christmas Day
Open Monday, December 26th, 8am-12pm

BABYSITTING AVAILABLE
Monday- Wednesday - Friday (this week and next week) from 8a-10a


WOD

Clean & Jerk

10x1 reps

HOLIDAY HOURS
CrossFit Chula VIsta will be closed on Saturday, December 24th
Closed Sunday - Christmas Day
Open Monday, December 26th, 8am-12pm

BABYSITTING AVAILABLE
Monday- Wednesday - Friday (this week and next week) from 8a-10a
Babysitters will be doing holiday crafts with the kids - $2 per child

CFE for tonight ( tuesday) will NOT be held at EHS as they won't have the stadium lights on. We will meet instead at Sunset Park in Eastlake Greens at our usual time ( 6pm). We will be running 12 x 1 minute intervals with one minute of rest in between.

~Coach Aubyn

400 m
burpee broad jumps.

HOLIDAY HOURS
CrossFit Chula VIsta will be closed on Saturday, December 24th
Closed Sunday - Christmas Day
Open Monday, December 26th, 8am-12pm

BABYSITTING AVAILABLE
Monday- Wednesday - Friday (this week and next week) from 8a-10a
Babysitters will be doing holiday crafts with the kids - $2 per child

Push press 95/65/45,
Knees to elbows,
Ball slams 40/30/20.

25/15/5
20/15/10
15/15/15
10/15/20
5/15/25

CrossFIt Chula Vista Endurance:

We will be meeting at Marisol Park in Rancho Del Rey this morning at 8am.

Location Link

http://sdplaygrounds.com/chula_vista/marisol_park.html

We will be running "3,2,1." Some of you may only be doing the first half of this workout. This is a hilly course. All road. Please bring water, a watch, and plan on 60 minutes for half of the workout or 90 for the entire WOD.

~Coach Aubyn



WOD

5 Rounds for Time:

10 Thrusters 65/95* (advanced 115#)
20 GHD Sit-Ups
30 Double Unders

*Penalty for putting the bar down = 10 burpees

CrossFIt Chula Vista Endurance:

We will be meeting at Marisol Park in Rancho Del Rey tomorrow morning (Saturday) at 8am.

Location Link

http://sdplaygrounds.com/chula_vista/marisol_park.html

We will be running "3,2,1." Some of you may only be doing the first half of this workout. This is a hilly course. All road. Please bring water, a watch, and plan on 60 minutes for half of the workout or 90 for the entire WOD.

~Coach Aubyn




WOD

Run

6 x 400m
rest 2 min between rounds.

AMRAP in 20 min of

25 Squats
20 Kettle bell swings 1.5/1p
15 box jumps 24"
10 burpees
5 pull-ups