MAY FEES ARE NOW DUE
THANK YOU
 
DUE TO OUR TRAINERS COMMITTMENTS TO THE REGIONAL EVENTS AROUND THE COUNTRY, CROSSFIT SALINAS VALLEY WILL BE CLOSED FRIDAYS AND SATURDAYS FOR THE NEXT FIVE WEEKS BEGINNING 4/27/12.  THANK YOU FOR YOUR UNDERSTANDING.  CHECK BACK FOR DO-IT-YOURSELF WOD'S ON THOSE FRIDAYS.
 
 
Schedule:
Classes
Mon - Th
9am, Noon, 1pm, 4pm, 5:30pm & 6:30pm
Friday
9am, Noon, 1pm, 4pm & 5:30pm 

Fundamental Classes:
Mon, Wed & Fri
Noon & 6:30pm
 
Every other Saturday:
Open Box
9am - Noon
 

 

 

Welcome to Crossfit Salinas Valley

 


Calendar of Events

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May 2012

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S M T W T F S
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6 7 8 9 10 12
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27 28 29 30 31  

May 18th - 20th
Northern California Regionals
( more info | register )

May 25th - 27th
NorthWest Regionals
( more info | register )

Jul 13th - 15th
The Crossfit Games - Carson, CA
( more info | register )

View all »

CrossFit Ranch Blog

Thursday, 05.17.12: Today's WOD

Spend 15 organized minutes of foam rolling

Then every minute on the minute for 9 minutes

10 perfect KBS 55/35
12 ball slams 20/14

For every round not finished in time, count a penalty, each penalty equals 10 wall balls 20/14
 

Wednesday, 05.16.12: Today's WOD

15 min to establish 1RM clean (prefer full squat)

Then
5 rounds for time
7 pullups
14 GHD situps
21 walking lunges w/ plate 45/25
 

Tuesday, 05.15.12: Today's WOD

5x3 snatch at 65-75% of 1RM, if they don't have a 1 rep max have them find it.

Then

21-15-9

HSPU (scaled w/ invert pushup)
Burpee box jump
 

Monday, 05.14.12: Today's WOD

AMRAP 11"
15 Push Press 115/75
30 Double Unders
Rest 4" then run 800m for time

Sunday, 05.13.12: Rest Day - HAPPY MOTHER'S DAY

Paleo "Friendly" Chocolate Dipped Strawberries
paleobetty.com

Paleo’ Dark Chocolate-Covered Strawberries
Quantity:
12 strawberries
Time: 15 minutes
Paleo Grade: C (it’s a treat, but if you use good dark choco, it’s not too bad!)
Vegetarian Adaptation: None needed!

  • 12 large long-stemmed strawberries
  • 1 3.5 oz. bar of dark chocolate (I used Ghirardelli 86% this time – yum.)

Rinse and thoroughly pat dry all your strawberries… set aside.
Next, break the dark chocolate bar up into small chunks and place them in a small bowl.

Time to melt the chocolate! Feel free to use a double boiler if you like, but I prefer microwaving for 30 seconds at a time, stirring between each burst. Microwave until just melted, being careful not to scorch.
When it’s good and melty, just dip each strawberry and lay out on a piece of wax paper (on a plate). When you’ve dipped ‘em all, just place in the fridge to set!
Refrigerate until you’re ready to serve and enjoy! Happy munching!
 

Saturday, 05.12.12: Saturday - CLOSED

Check out the SoCal Regional Event where some of your trainers are this weekend.

Friday, 05.11.12: CLOSED - Do It Yourself WOD

Here's your DIY WOD for today:
5k Run or Hike
and here's a link to some cool trails in our area

Thursday, 05.10.12: Today's WOD

AMRAP 14 

40 Singles
30 situps
20 wall balls
 
A special thanks to Shelly for holding down the fort while Kenny is away at the SoCal Regionals.

Wednesday, 05.09.12: Today's WOD

Back Squats: 1X5 @ 60%, 1X5 @ 70%, 2X5 @ 75% – rest 2-3 minutes between sets.

5 rounds for time of:

9 C2B Pullups
9 Ring Dips
9 Front Squats 155/105#

Tuesday, 05.08.12: Today's WOD

5 rounds for time of:

Run 300m
25 Perfectly Vertical KBS 24/16kg


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