CrossFit Miramar has a new home! CMD MALS 11 Warehouse.

If you don’t know where it is…ask us. CaptainHenry@CrossFitMiramar.com

CrossFit Miramar had a great first phase working with the facilities provided by MCCS. They have since moved their facility inside their sports gym. Their facility is still available to everyone on base. CrossFit Miramar believes this is a good time to create our own space. With a recent remodeling of our Consumable Warehouse - we found a corner to call our own.

New Format - CrossFit Miramar is keeping the same hours. The workouts will be a combination of CrossFit Endurance workouts along with practice of the skills needed to successfully accomplish the main site WOD. We do not have enough gear yet to provide full workouts. Come to us to practice skills and then use the facilities on base for the full workout. Full Endurance WOD’s will be performed.

Skill: Snatch

WOD: 2 Mile run - 20 second sprints: 10 second rest until done.

Double Warmup

1.5 Mile Run

Skill: Squat

Workout: 4min on, 3min off - 2min on, 30sec off - 1min on, 3min off - 2min on, 30 sec off - 4min on. Done!

Skill: Olympic Lifting (deadlift, clean, snatch)

WOD: 9 Minute All out Effort (C2 or run)

The Big House has closed. MCCS has created a functional fitness room accessible during regular business hours at the main gym.

CrossFit Miramar is using September to reevaluate the services available to military personnel. Several Crossfit instructors will be available for consultations. Email to request training.

Regular classes will resume in October. Workouts are available at CrossFit.com and CrossFitEndurance.com. Nutrition information is available at ThreeQuestionDiet.com

Duty Calls! See you Thursday.

Olympic Lifting Skills Practice

Squat 1-1-1-1-1

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, 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.

We had a Rhabdo scare at CrossFit Miramar.  We’re ging to lay low until the rumors run their course.

Blood tests were run against an athlete after 75 lbs. snatches, 75 reps. The doctors thought hepatitis or alcoholism due to the liver and kidney tests - until they did a CK test. Turns out that that particular workout is physiologically equivalent to running a marathon. Thanks doc.

Everyone is fine and there was no indication of Rhabdo - just a really good workout.