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.
Total reps for all 32 intervals will be the score.
Delta's own Bill the giant had a Highland Games Competition this past weekend in Bakersfield, CA. In 90+ degree weather, Bill was able to take 1st overall in the Masters Division by taking 1st in 8 out of 9 events. Bill will be competing again this weekend on the 29th at the Woodland Scottish Games. For more info there is a poster in our gym with more info. Here are a few pics of this past weekends competition. Great job dude!!
Hang Power Clean @ 60% of number Above Burpee Box Jumps M-24 W-20"
ATTN DC Members: We will be adjusting the schedule once again. All the times remain except that the 8:30 class will no longer be a open gym. We will return to a structured class for that time slot.
In addition for those who don't know yet or just for a reminder for those who do know, the Northern California Crossfit Games Regionals are approaching. It will take place May 18-20th at the Santa Clara Fairgrounds. For those who have never been to a CrossFit Competition, this will be a great time to experience it for the first time.
We have 3 Individuals who will be competing for a chance to make it to the games. Tim Johnston, James Wolfe, and Desmond Bittner. Lets have a huge showing and support our fellow DC Members. In addition, our newest addition, Alex Wisner will be representing his Old Gym CrossFit Ewa Beach Hawaii in the team portion. We will have a nice tailgating set up with BBQ and "refreshments" hehe! So lets get off our asses that weekend and support our crew!!! So if you are interested click on the link below for more info and to purchase tickets. You may purchase ticktets at the venue.
You will pair up in Teams of Two and complete the workout. Only one person on your team can work at a time while the other is resting. You can divide the reps anyway you want. For example: one person does 50 burpees and the other does 50 burpees or one person can do 75 burpees and the other can do 25. It's up to you and your teammate to strategize who does what.
On another note, if you ordered supplements from Jimmy they are in the office at the gym. They should be separated for each person.
ATTN DC Members!! We are going to have a slight schedule changed starting Monday 04/16/12. Starting Monday we will be changing the 8:30 am structured class to an "Open Gym". Please be aware that open gym is only offered to those advanced crossfitters as there will be no structured coaching for that time slot. In addition, we will also be adding a 10:30 am Structured Class to the schedule. If you have any questions please let a coach know.
On a different note, check out Brian hitting a Muscle Up on his second day of elements!! Way to go man!