Cashew Cheese and Pomegranate Filled Acorn Squash
BBrazil Shopping Event – May 24th
Crossfit4Capes – June 12th
GRILLED ROMAINE HEARTS WITH BACON & CELERY SALT RANCH
BARBELLS FOR BOOBS EVENT!
EVENT is 10:00 am – 1:00pm
Regular classes are rescheduled. Show up between 10 am and 1 pm to workout.
“Amazing Grace” = (Grace with a cause)
30 Clean and Jerks for time 135/95
Rx and scaled versions available
Anyone can participate
Donations to Barbells for Boobs are encouraged.
Halloween costumes and/or Pink Attire is also encouraged.
Even if you’re not signed up for the fundraiser, come on in, get
your GRACE on and have a great time with your CrossFit San
Food and drinks available for donations to cause.
“If you’re not gonna go all the way, why go at all?”
― Joe Namath
Mobility WOD about Barbells for Boobs
At the end of the day why are we here if not to help one another? Today we pause for a moment to help friends in need. Friends? Yes I believe as soon as we reach across to save someone the bond of friendship is there in the giving and receiving of a gift. Even if it is never recognized as such we still have improved the world for someone in need and their loved ones. This charity supports Mammograms in Action. They assist in making tests for early detection of breast cancer available to those in need. Early detection is key as other programs are available once cancer is detected. Early detection saves lives. Be a part of our celebration of friends we may never meet.
Clean and Jerk @ 90%
* If your Jerk is substantially lower then your clean. I.E your PR Clean is 100# but your PR Clean and Jerk is only 50#. Your EMOM Will Change to
Clean+Hang Clean+ Front Squat+ Jerk
AMRAP 12 Minutes
1,1… 2,2… 3,3…
Burpee Box Jump 24/20
KB Swing 70/53
“I have not failed. I’ve just found 10,000 ways that won’t work.”
― Thomas A. Edison
RECIPE OF THE DAY: Seafood Alfredo
10 m Shuttle Run
1 min at each station, continuous clock, 1 min rest after each round.
REICPE OF THE DAY: Dijon Crusted Pork Butt Roast
― George Harrison
Establish 1rep max Clean (Any style, Full clean is recommended)
15 C2B Pull-ups
50 Jumping Lunges
30 Wall Balls 20/14#
12 C2B Pull-ups
40 Jumping Lunges
20 Wall Balls 20/14#
9 C2B Pull-ups
30 Jumping Lunges
10 Wall Balls 20/14#
15 X 200
Rest 1 minute rest between
Focus on relaxed speed.
“We are all faced with a series of great opportunities brilliantly disguised as impossible situations.”
Charles R. Swindoll quotes (American Writer and Clergyman, b.1934)
RECIPE OF THE DAY: Egg Drop Soup with Chicken