150629 Monday – “Money For Nothing”

Please join Team Añejo in a fun filled Game Night! As the CrossFit Games have grown in size and popularity, costs have risen dramatically. Athletes have to arrive sooner and stay longer in Los Angeles. Diablo has always provided a daily stipend to all of our athletes to offset the largest expenses, but there is still a shortage. This Fundraiser will assist all the team members with any expenses they will acquire during their trip down to Carson. Bring your competitive self for some games, drinking, and camaraderie.

When: July 17th 6:30-10:00pm

What Games: Poker, Bingo, Catch Phrase, Yahtzee, Grid Pong

Poker is a $20 buy in. There will be a competitors table(s) and beginners table(s) so all levels welcome! Bingo is $3 per card.

Entry Fee: $10 for adults, includes 1 drink ticket. $5 for kids -we will have a supervised kids area with a jump house and projector screen for movies. Tickets will be sold at the door but we would like to know in advance how many poker tables and dealers we will need. 

RSVP HERE

Anejo


Mobility: Hip Mobility


Skill Practice Warm Up: Spend 6 min working up to a challenging height box jump (make sure you are thoroughly warmed up first!)


Strength: Back Squat 3 – 3 – 3 – 3 – 3 (5 Sets of 3 Reps “Strong Effort” – Increasing Load Each Round).


Metabolic Conditioning: “Money For Nothing” – 7 Minute AMRAP

40’ walking lunge

10 ring push-ups  (Performance: Feet on a box , Athletic*: Feet on the floor, straps at 45 deg angle, Health: regular push-ups)

100m sprint

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  3 – 6 rounds.  Scale up to db weighted lunges (25/15lbs, one in each hand) for an extra challenge.

Coaching Tips: The ring push-ups will get hard very quick. Try to go fast through the lunges and the sprints so you can break up the ring push -ups once or twice each round.  Be sure to keep your chest up and maintain good knee positioning on the lunge steps.

Log your results online by clicking here.

Compare to: 2014 – 09 – 28

*Women’s “As Prescribed” weights and reps (Rx)


Optional ‘Cash Out’:  4 Minute Row

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