Monday June 27th 2016 – Anejo Game Night
Please join us Friday July 8th starting at 7:00pm for the second annual Anejo Game Night! (Last class is at 5:00pm) This fun filled night of entertainment and eating is a fundraiser to help our team get to Carson! There will be dinner and drinks for everyone so come hungry. We will have a designated and supervised kids area so you can enjoy your self whether you are playing poker, singing karaoke, or playing corn hole Cider in hand.
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: Friday July 8th 7:00pm – 10:00pm
What Games: Poker, Corn Hole, Karaoke
Poker is a $20 buy in. There will be a competitors table(s) and beginners table(s) so all levels welcome!
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 a movie. Tickets will be sold at the door.
Food & Drinks: El Molino Tacos, Adult Beverages (Cider, Beer, Fireball?), & La Croix
Mobility: Lat Roll out 5 Minutes
Warm up Skill: Lost and Found Drills (Grab a wrist wrap out of lost and found and hold between your feet for the drills.
- Hollow body Hang/Scapula Retraction 8-12 reps
- Hollow body Scapula retract swing 6-10 reps
- Kipping Pull ups practice 3-4 sets of 3-10 pull ups (Try not to do more than 40 Pull ups)
*If you drop the lost and found from your feet, you must stop your pull ups and reset.
Workout: For time & AMRAP
- 800/1000m Row
Then at Minute 5, begin a 10 minute AMRAP of:
- 15 Wall Balls (10-8’/14-10’/20-10’)
- 10 Push up Renegade row (1 Push up, 1 Right arm Row, 1 left arm row = 1 rep)
- 5 DB Press (15/25/45)
Then at minute 15,
- Row 400/500m
Competition Programming: Wall Balls 20-9’/30-10’
Diablo F!T: 4x 4 Minute AMRAPs with 1 minute rest between sets.
- Row 200/250/300
- 12 WB
- 8 Push up Renegade row (1 Push up, 1 Right arm Row, 1 left arm row = 1 rep)
- 6 DB Press
RomWOD & Skills: This week’s skill is Pistols!
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