Workout of the day

Workout 13.4 has been released.. Are YOU ready?

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc

We have a new fundamentals series starting next Monday.   Classes are MWF at 6:00 AM,  please spread the word and help us grow.

We Crossfitters like to pride ourselves in our attitude regarding this sport, our community, and our box.  We are stronger than we think we are and we show it by the constant PRs being posted lately.  It dawn on me that we CrossFitters are the kids that don’t fit in, we are the rebels,  the people with the win win attitude, the people that crush workouts, and maybe yelling a bit while doing it, at least a grunt or a sporadic four letter word. We drop the weights, and we use chalk.    However, we want to make sure we don’t confuse a positive attitude with pure stupidity.   I was inspired to write this blog entry based on a video posted in SCCF members facebook page.

Safety is important, the competitive atmosphere our community fosters in the gym is amazing at promoting intensity in our workouts, but can potentially cause us to make stupid decisions like throwing too much weight on the bar or moving without a thought to technique. It is important to remember that the main competition for our purposes is not with others, but with our own previous performance. This is why we should seek to be as supportive as we are competitive. Know your strengths and your weaknesses and use your coaches’ help to make smart decisions to help you achieve your goals safely and efficiently…  3, 2, 1  GO.

PROGENEX anybody?
Hey guys Coach Patrick has diligently worked on getting us Progenex products and save on shipping.  If you are interested in getting one or more of the following products please sign up at the gym (whiteboard).

Recovery Belgium Chocolate     $60
Recovery Tropical Vanilla
Recovery Loco Mocha
Recovery Strawberry Creme

More Muscle Belgium Chocolate      $70
More Muscle loco mocha

Recovery single serve 10 pack - Belgium Chocolate      $30
Recovery single serve 10 pack - Tropical Vanilla
Recovery single serve 10 pack - Loco Mocha

Omega + (fish oil)       $60
Cocoon night time recovery     $70
T Shirt     $20
Shaker Bottle    $10

Basically, you can go to  progenexusa.com and select any of the items on the webpage and pay that exact price and receive free shipping. If we place an order of over $1000 we will save an additional 10%.

Do you have any questions? Send them to Coach Patrick (Patrick@sancarloscrossfit.com)

Our peeps are ready for 13.3