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
Open Box
9am - Noon
Welcome to Crossfit Salinas Valley
Calendar of Events
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May 2012 |
» |
| S | M | T | W | T | F | S |
|---|---|---|---|---|---|---|
| 1 | 2 | 3 | 4 | 5 | ||
| 6 | 7 | 8 | 9 | 10 | 11 | 12 |
| 13 | 14 | 15 | 16 | 17 | 18 | 19 |
| 20 | 21 | 22 | 23 | 24 | 25 | 26 |
| 27 | 28 | 29 | 30 | 31 | ||
May 18th - 20th
Northern California Regionals
May 25th - 27th
NorthWest Regionals
Jul 13th - 15th
The Crossfit Games - Carson, CA
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
30 situps
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#
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