WCC, RR20.1, F50 & FO50 – The Week Ahead 1.19.20

“It’s so easy to be great nowadays because everyone else is weak”  David Goggins 

Heads Up: No 5AM Class on Monday, MLK Day. 6AM is on! And, we added 7AM!

Row’d Royalty 20.1: 5x400m  Rest As Long As You’d Like”  YOU STILL HAVE TIME! Registration is open until Monday at 6PM.

PARTY UPDATE! Sat, Jan 25 6:30PM at the Back Forty Grill. Come celebrate an amazing year and party with your Diablo Family. Dinner included. Bring your significant other!  Reservations and information. 

Coach Levi’s #projectyoumatter is also for the dogs!

All About The CrossFit West Coast Classic Sanctional Mar 20-22 – Logan Vanderpool was at Diablo to tell us about this cool new Sanctional in Del Mar California on Mar 20th. Registration is still open for Masters and Community Teams of 3 (Scaled, Intermediate or Rx). Check out our video!

THIS WEEK’S WORKOUTS – Another cool week (Filthy 50!)

For this week’s workouts & scaling, please visit our website or Sugarwod

⚬ Mon: Front Squat. Metcon: 3RFT – 10/15c Bike, 10 DB HSCleans, 100m FC (#35/50)
⚬ Tue: Filthy50! (or, Dirty 30)
Wed: PCleans. Metcon: AMRAP9m – 450/500m Row, 8 SADB SPress (ea), 5/8 S.Pull-ups
⚬ Thu: AMRAP 3m x5, 1min rest – 5 HSquat Snatch #75/115, 10 OHS, 15 Sit-ups
⚬ Fri:  HSPUs. Metcon: 4RFT- 4 DL #165/275, 6 Burpee-Over-Bar, 8 T2B
⚬ Sat:  FSquat 6×2. Metcon: AMRAP 6m- Cal Row 15/20, 12 Thrusters #75/115
⚬ Sun: 5RFT- •10 BBJO, 6 BMU, 400m Run, 1 Rope Climb, Rest 1min

PERFECT FOR YOUR PARENTS! “FIT OVER 50” STARTS JAN 27!: We’re looking for 50-70yos who want to learn fitness!  Information & Registration.

CRAIG’S LIST (stuff I’m reading or listening to)

Can’t Hurt Me: Master Your Mind and Defy the Odds, David Goggins. Been wanting to listen to this one for a while. If you’ve never heard of David, I urge a little caution. He’s blunt, swears a lot and demands self-accountability. But, if you’re stuck in a rut – or, not where you want to be in your life, then give this one a listen soon. It’s a damn good book – compelling and entertaining. Once you’ve heard a little about what this amazing man has accomplished in his life, you’ll understand his attitude. He is incredible. The bottom line: only you can truly help you. Listen to the audio book and David will give you some cool challenges each chapter.

Make it an awesome week!  Craig