CrossFit Surf City

NEW OLYMPIC WEIGHTLIFTING CLASS!

We are so very excited to announce that we are adding an Olympic weightlifting class to our weekly schedule; every Tuesday and Thursday at 6:30pm beginning Tuesday November 28th!
We're welcoming to our coaching team as she will be coaching these classes, and we are so excited to learn from her expertise!
Katie has a bachelors of science in bio psych with a minor in sports psych & criminal psych. She is a national level Olympic weightlifter and holds a world record back squat and bench press. She has coached CrossFit for 2 years and has coached powerlifting and bodybuilding for 4 years.

During these classes each week, Katie will be teaching the fundamentals/ technique for the Olympic lifts that will translate into better form and PR's in your sn**ch and clean & jerk.
Each day will be a breakdown of a part of the lift with programming focused on improving your form and confidence in the Olympic lifts.

Welcome to the team Katie! We can't wait for these PRs to come!

Check your emails CFSC members and mark your calendars for our annual Christmas party 🎄🎅

Dinner provided, RSVP required- check your emails and save the date 🥳

https://www.crossfitsurfcity.com/wod/2023/9/14/workout-of-the-day-friday-september-15

Workout of the Day: Friday September 15 — Crossfit Surf City Time "Team Tosh Sprints" 3 Rounds For Time: [TEAMS OF 2] 200 Meter Run 400 Meter Run 600 Meter Run * You Go, I Go. Time Cap: 35 Minutes Completion Accessory Work 3 Rounds For Quality: 10 Supinated Grip Ring Rows 20 Pistol Squats (10 Each Leg) :30 Wall Facing Handsta

Halloween Throwdown ATHLETE FEATURE:
Erika Rodriguez: INTERMEDIATE WOMEN

Statistics:
- Deadlift: 215
- Squat Clean: 130
- Bench Press: 110

We're stoked to have you competing, Erika! Representing Inversion West 🎉🔥

Halloween Throwdown ATHLETE FEATURE:
Zach Baldry: RX MEN

Statistics:
- Back Squat: 315
- Squat Clean: 245
- Favorites: Machines, Rope Climbs, Barbell Cycling

We're stoked to have you competing, Zach! Representing CrossFit Red Wolf 🐺🔥

https://www.crossfitsurfcity.com/wod/2023/9/13/workout-of-the-day-thursday-september-14

Workout of the Day: Thursday September 14 — Crossfit Surf City Weight Strength On the 3:00 x 5 Sets: 3 Push Jerks Same Weight Across Rounds/Reps Metcon AMRAP 14: 7 Thrusters 7 Box Jumps 7 Power Sn**ches 7 Box Jumps Barbell: (95/65) Box: (24"/20")

Halloween Throwdown ATHLETE FEATURE:
Henry Ulloa: RX MEN

Statistics:
- Clean & Jerk: 355
- Sn**ch: 275
- 2 Double Doubles: 2:15 🍔

We're stoked to have you competing, Henry! Representing CrossFit Inversion West 😎🔥

Halloween Throwdown ATHLETE FEATURE:

Rachael Avila: INTERMEDIATE WOMEN

Statistics:
- Bench Press: 135
- Squat: 225 x 5
- Deadlift: 225 x 5 
- Favorite Movements: Deadlifts, Push Press, Lunges

Welcome to the competition, Rachael! Representing CrossFit Surf City 💪🔥

https://www.crossfitsurfcity.com/wod/2023/9/12/workout-of-the-day-wednesday-september-13

Workout of the Day: Wednesday September 13 — Crossfit Surf City Time Metcon For Time: 5 Rounds: 20/15 Calorie Row 10 Burpee Pull-ups 400 Meter Farmers Carry 3 Rounds: 20/15 Calorie Row 10 Burpee Pull-ups 400 Meter Farmers Carry 1 Round: 20/15 Calorie Row 10 Burpee Pull-ups Dumbbells: (50/35)'s Time Cap: 30 Minutes Completion Gyma

https://www.crossfitsurfcity.com/wod/2023/9/11/workout-of-the-day-monday-september-12

Workout of the Day: Tuesday September 12 — Crossfit Surf City Weight Strength On the 3:00 x 5 Sets: 3 Front Squats Same Weight Across Time Metcon For Time: 30 Power Cleans 600 Meter Run 20 Front Squats 600 Meter Run 10 Squat Cleans 600 Meter Run Barbell: (155/105) Time Cap: 15 Minutes

Halloween Throwdown ATHLETE FEATURE:
Freddy Ruiz: RX MEN

Statistics:
- Clean & Jerk: 330
- Squat Clean: 350
- Deadlift: 535
- Back Squat: 450

Welcome to the competition, Freddy! Representing CrossFit Lumberyard 💪🔥

https://www.crossfitsurfcity.com/wod/2023/9/10/workout-of-the-day-monday-september-11

Workout of the Day: Monday September 11 — Crossfit Surf City Time "9/11" For Time: 2,001 Meter Row 343 Double Unders 110 Dumbbell Box Step-ups (20") 2,977 Meter Row Dumbbell: (50/35) Time Cap: 35 Minutes