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Train with a purpose at Crossfit Purpose in Huntington Beach

9.23.16

September 23rd, 2016

Today’s Training:

Stretch/Mobility

Warmup: Coaches Choice

Strength: Back Squats 5 x 4 (Start @ 70%)
Fitness: Back Squats 12, 10, 8, 8

between sets Weighted pushups x 8 (3 sets total)

then

Field Work

3 Rounds not for Time

A. 50 Yard Sled Drag Forward + 50 Yard Sled Drag Reverse (Use same weight)
B. 100 Yard Farmers Carry
C. 6 Tire Flips w/jump in and out (each time you flip tire jump in the center then out of center)



9.22.16

September 21st, 2016

**** Reminder: Casein order list on Whiteboard, add name and flavor choice.

“The journey of a thousand miles begins with a single step.”
– Lao Tzu

Stretching/Mobility/Activation

Warm Up

Strength:
OTMEM 10m
2 power cleans and 2 split jerks

Met Con:
“Nancy”
5 rounds
400m Run
15 OHS 95/65



9.21.16

September 20th, 2016

**** Check Whiteboard for a Casein order list, please write your name and flavor choice, order will be placed on evening of 9/26 with expected delivery on/about 9/28.

“What you do today can improve all your tomorrows.”
– Ralph Marston

Stretching/Mobility/Activation

Warm Up

Strength:

Every 3 mins for 5 rounds

5 Bench Press
4 Power Cleans
5 Strict Pull Ups

Met Con:

8m AMRAP

10 T2B
15 Full Cleans



09/20/2016

September 20th, 2016

Today’s Training:

Stretch/Mobility

Warmup: Coaches Choice

Strength: Sumo Grip Deadlifts 5 x 4 (Start @70%)
Fitness: Sumo Grip Deadlifts 12, 10, 8, 8

MetCon:

4 Rounds for Time:

7 Muscle Ups or 12 CTB Pullups
200m Run
10 Box Jumps w/ 2 Air Squats on Top



09/19/2016

September 19th, 2016

We will no longer have Barbell Club on Wednesday nights. It will be replaced by a regular class. If you have any questions please ask a coach. Thank you.
Today’s Training:

Stretch/Mobility

Warmup

Strength:

OTMEM x 12 min

1 Power Clean + 1 Hang Clean + 1 Front Squat

Met Con:

for Time: (20 min. cap)

500m Row
40 Step Ups w/Plate 45/25
30 Pullups
20 Burpees (lateral over bar)
10 Deadlifts 315/205, 275/185, 225/155
500m Row



09/16/2016

September 16th, 2016

Today’s Training:

Stretch/Mobility

Warmup:

On Every 2 min. x 3

12 Cal. Row
9 V ups
6 Clapping Pushups

Strength:

20 min. to build to a heavy 3 RM Bench Press

MetCon

CF Open 11.1

AMRAP in 10 min.

30 Double Unders
15 Power Snatch 75/55





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16131 Gothard St Suite L
Huntington Beach, CA 92647


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CrossFit Purpose in Huntington Beach, CA was founded with one clear goal: to help you to achieve yours. Learn More