Three Question Diet is CrossFit Mirmamar’s newest nutrition partner.

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Last workout for the week. See you after the break.
Modified “Eva”

Three rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

And we’re back…

I know we disappointed a few newcomers without sessions for a few weeks. We’re back and ready to hit it again. 1100 @ the big house.

Olympic Lifting Seminar and practice - Deadlift, Clean, Jerk and Snatch.

Paternity PTAD and operational tempo have made an operational pause necessary at CrossFit Miramar. We’ll start up again in July.  Follow the main site CrossFit.com and CrossFitEndurance.com for workout ideas.

Should be a good crowd on Monday! Great day to come join us…

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are burpees, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

For time:
Run 800 meters
max set L pull-ups
Run 800 meters
maxs set Strict pull-ups
Run 800 meters
max set Kipping pull-ups

Easy one today. Find a one mile course - easy jog out, sprint back. Done.

Last Month to take the PFT if you have not for this Half… Plenty of time left to get your legs under you - Check out CrossFitEndurance.com for workout ideas. This month will continue to be run/pullup/situp heavy in order to help out. 

“PFT Gone Bad”

Max set pullups

1 Mile Run

Max set situps ( > 10 second rest = max)

1 Mile Run

Max Set pullups

Max Set Overhead Squats w/PVC

See you Thursday at 1100 - May 28.  Then regular schedule starting Mon-Thurs next week. 

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Side Project - KustomAkoustiks.com

Normal sessions will resume Monday 25 May.