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CrossFit Grudge shared a link on Facebook

2/5 Wed WOD Strength/Skill: 5 x 4 T&G Power Snatch (Work to a 4RM) Conditioning: 3 Rounds for time: 400m Run 10 HSPU 10 Deadlifts (275/183) 10 Burpee Pull-ups Advanced Work: Pre-WOD: 1.) 3 x 8 Kang Squat (Medium) 2.) 5 x 4 Snatch Balance (Work to a 4RM) Pre/Post-WOD: 3 x Max Hold Freestanding HSPU (60 sec. max) * Work off of the wall, back facing wall.

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General Information

NameCrossFit Grudge
OwnerMychal Pham
Websitegrudgefit.com/crossfit-grudg...
Phone(714) 343-9348
Emailinfo@grudgeFit.com
Address7586 Garden Grove Boulevard
Westminster, CA 92683

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Pyramid CrossFit and Conditioning posted on Facebook

Be prepared for the unknown and knowable. (Time) Be prepared for the unknown and knowable. http://PyramidCrossFitinSouthReno.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20140412

CrossFit Verve shared an image on Facebook

Good times at Verve Happy Hour tonight at Jakes patio. #sun #drinks #laughs #bestpeoplearound #seeyanexttimearound

CrossFit Verve posted on Facebook

New WOD: As many rounds as possible in 6 minutes: 2 Squat cleans, 225# (135#) 4 Burpees over the bar Post rounds to comments and BTW. Mike makes time for his mobility and his muscles.[/caption] Free Intro Class 8am at Verve. Come meet some of the best CrossFit trainers around! Next Free Intro Class S...... Click for more: http://www.crossfitverve.com/?p=14920

CrossFit San Jose shared an image on Facebook

Friday 4.11.14

CrossFit San Jose shared an image on Facebook

Welcome home Dre

CrossFit San Ramon posted on Facebook

Saturday Strength - GHD Sit Ups - 75 - up to 5 sets of 15 Back Extension - 75 - up to 5 set of 15 Double Unders while you're waiting for a GHD Machine Conditioning - For Time: 200 Meter Run 2 Curtis P Complexes 115/75 400 Meter Run 4 Curtis P Complexes 400 Meter Run 4 Curtis P Complexes 200 Meter Run 2 Curtis P Complexes

Big Horn CrossFit posted on Facebook

Check this out, even better: come on out to the 9:00 am WOD tomorrow because following the workout, we'll be offering up a special little treat to all who attend. Then...come help me support Jason as he represents Big Horn CrossFit at the Festivus Games!

Big Horn CrossFit shared a link on Facebook

Whatcha' doin' tomorrow? Why not come out and support our very own, Jason Paluda, as he competes in the "Festivus Games" at F.I.T. (https://goo.gl/maps/Pk2gR). Here are his heat times: 9:55 am 12:50 pm 3:18 pm I plan on being there for his 12:50 WOD...join me (Coach Brian)!

CrossFit Danville shared a link on Facebook

New post (New class weekend) has been published on CrossFit Danville

CrossFit Danville posted an article
San Francisco CrossFit shared an image on Facebook

Gabe Subry, owner of CrossFit 209 Sport & CrossFit Games Athlete, is the programmer for the Golden State Games. He is working with Another Level CrossFit's staff, as they have 5 past successful competitions that were sold out and highly attended. Combining these two groups is what he realized would be the key into putting on a solid, worthwhile, highly organized CrossFit Team Competition. We are excited to announce the Golden State Games that will be held on Saturday, May 10th at Edison High Schools Track & Field location; a brand new facility with all new equipment. Golden State Games is a team of 4 (2 male, 2 female) with both divisions of Rx & Scaled. We are opening up the spots to 40 Rx Teams and 40 Scaled Teams. Thank you and feel free to contact us at goldenstategames@gmail.com to sign up!

CrossFit Fairbanks shared an image on Facebook

Does anyone else feel they can influence the weather by the method used to cook? Here's Chicken right out of the smoker. It's officially FOOD PORN season. Send your submissions to kane@crossfitfairbanks.com

CrossFit Adventure posted on Facebook

These guys don't need luck, because they're going to do amazing tomorrow at the Average Joe's comp being hosted at DCF in Martinez! If you have time, please go cheer on: Amanda, Larry, Scotti, Steph, John, Josh and Tony :)

Big Horn CrossFit shared an image on Facebook

7am class killing the workout, great job today! - Coach Kane

Anchor CrossFit shared a link on Facebook

For those of you that are still struggling to perform a strict pull-up, this article does a great job breaking down the movement and provides a progression and weekly program to follow, which over time will build up the necessary strength. The work described is "outside" of the normal WOD and if followed you will be pulling yourself over the bar in no time. A bit lengthy, but worth the read.

Anchor CrossFit shared a link on Facebook

In case you didn't catch this in our news letter, I'd like to take a moment to recognize our 2 master's athletes that finished top 200 in the world in their respective divisions and are moving on to the next stage in hopes of advancing to the CrossFit Games! Our very own Tony Scott and Craig Eisman have advanced to the Master's Qualfying round and will be completing 4 additional workouts between 4/17-4/21 to compete against the other 199 indivuduals in their division to try and finish top 20 to advance to the CrossFit Games! Make sure and congratulate them, encourage them, and wish them well as they prepare! -Coach Jesse http://games.crossfit.com/article/masters-qualifier-nears

Big Horn CrossFit shared an image on Facebook

Coming sometime in mid-May! Our website is going to get a fresh new look...sharper colors, cool videos and pics, easier to navigate, and so much more!

Big Horn CrossFit shared an image on Facebook

Not even halfway the through the month yet! You guys and gals are beasts!

I Am CrossFit shared an image on Facebook

LANDMARK WOD... Hint. Check IAmCrossFit.com tonight at 10pm for details.

CrossFit San Ramon shared a link on Facebook

Scores for the WOD "Man Makers, Wall Climbs and Rope Climbs" on Thursday April 10 have been posted

CrossFit San Ramon shared a link on Facebook

Scores for the WOD "Snatch 90% Max Reps" on Thursday April 10 have been posted

29th Street CrossFit shared an image on Facebook

This class is awesome! They make us coaches look forward to being at the 6:15am class everyday! 6:15am is where it's at! Keep up the great work "#SeflieCrew"!!! Te la perdiste @jaylorenzo814! #ButFirstLetNeTakeASelfie #Repost from @rae_m12 "Okay I have to repost this message because I couldn't be more agree with that " thanks you to @mosays05 and @jaylorenzo814 for being the BEST crossfit coaches !! We greatly appreciate you both and thanks for pushing us to reach our full potential ! ... And jay welcome back #selfiecrew#iloveyouguys#wehavethebestcoaches#butfirstletmetakeaselfie#class6:15#ilovemyclass#crossfitwynwood#doitbetter❤️"

CrossFit Deco shared a link on Facebook

There are 9 days left to purchase this deal! Share with friends/family. There are only about 20 vouchers still remaining.

MBS Crossfit shared an image on Facebook

Happy Birthday Katy K! You'd never guess that she is new to CrossFit since she has been kicking butt since joining MBS! We hope she has a fun birthday weekend in San Francisco and look forward to doing birthday burpees with her next week.

Lifeworx Fitness posted on Facebook

1 1/2 Front Squat x3 WOD Tabata Alternating Split Jerk (155/105) T2B

Sledge CrossFit shared an image on Facebook

Trying to get the #Sledgebarbellclub to take one good pic #sledgefamily

Iron Temple CrossFit shared an image on Facebook

Iron Temple CrossFit posted on Facebook

FRIDAY-140411 CrossFit- “Main Group/Basic/Hybrid” WU-(10:00) 4:00 – Row/AD/Jump Rope + Coaches Choice Body Weight Movements Across the Floor + Coaches Choice Bar Warm-up Training- 4 sets, 30 sec Sled Push 30 sec Rest 30 sec Row 30 sec Rest + 3:30 Rest + 4 sets, 30 sec AirDyne 30 sec Rest 30 sec Pull-up 30 sec Rest + 3:30 Rest + 4 sets, 30 sec Crawl 30 sec Rest 30 sec GHD Hip Extension 30 sec Rest “Competition” A-Group (Female Competitor Program) AM- 2 sets, @Z1 Row 10:00 Jog 15:00 PM- A. Hang Power Clean – 5 x 5, Moderate (keep it under 70%), on 1:30 B. Back Squat – 65% x 4 x 2, 70% x 4 x 2, 75% x 4 x 4 C. AMRAP Unbroken BF/Kipping Pull-ups x 1 set, 1:30 Rest + AMRAP Strict Pull-ups x 3 sets, on 2:00 Rest D. 3 sets, Unilateral KB RDL @3010 x 8-12 / Leg, 30 sec Rest (between legs & before moving on) Weighted Plank – 1:00, 2:00 Rest B-Group (Male Competitor Program) AM- 2 sets, @Z1 Row 10:00 Jog 15:00 PM- A. Dip Clean – 65-70% x 3 x 5, on 1:30 Rest B. Segmented Clean DL (Inch, Just Above Knee, Pocket) x 5 x 5 sets, pausing 3 sec at each position, on 2:00 Rest C. Barbell Lunge -@3010 x 10/Alternating x 4 sets, 2:00 Rest (build to a tough, but not max 10) D. AMRAP Unbroken Strict Pull-ups x 3 sets, on 2:00 Rest (log best set) E. AMRAP Unbroken DU’s x 3 attempts, on 2:00 Rest (log best set) Weightlifting- A. HC (Hip or Mid-Thigh) – 5RM + 90% x 5 x 5 B. Clean DL – 10RM + 90% x 10 x 2 C. Supinated Grip Bent Row @2012 x 8-12 x 3-4 sets D. Strict Pull-up 75% (of Monday’s Best AMRAP) x 4 sets, 2:00 Rest

CrossFit Deco posted on Facebook

The workout for 4/11 is... Strength: EMOM 10 - 1 Squat Snatch (add weight every minute) - get heavy! If you miss a rep, try again. You just need one successful rep each minute. WOD- With a running clock for 16 minutes: - 1 Minute Power Snatches @ 70% of final EMOM weight - 1 Minute Row for Calories - 1 Minute Squat Cleans @ same weight - 1 Minute Jump Lunges (R/L = 1) - 2 Minutes Power Snatches @ 70% of final EMOM weight - 2 Minutes Row for Calories - 2 Minutes Squat Cleans - 2 Minutes Jump Lunges (R/L = 1) - 1 Minute Power Snatches @ 70% of final EMOM weight - 1 Minute Row for Calories - 1 Minute Squat Cleans - 1 Minute Jump Lunges (R/L = 1) Jeopardy! Category: Baseball Nicknames Answer: Known as "the big unit," he reached 300 wins in 2009, and announced his retirement in 2010

IMT CrossFit posted on Facebook

"Mo Legs Mo Problems" 200m Run 16 Weighted Step Ups 400m Run 16 W.S.U. 600m Run 16 W.S.U. 800m Run For Time *After each run, 12 Deadlifts (185,105)

CrossFit North Alpharetta shared an image on Facebook

Palmetto Bay CrossFit posted on Facebook

WOD 18 min amrap 5 BB floor press 10 T2B 15 cleans ------ Core

Animus CrossFit shared an image on Facebook

Kristy Parrish published the post Free Money: Fitness Through a Financial Lens on Tabata Times
The title says it all for this article. Fitness and health are free money. They’re out there for...
Mat-Su CrossFit shared a link on Facebook

Ketchikan CrossFit posted an article
J. Humenay published the post Namesake WODs: Honored Through Sweat on
Last week, my trainer assigned me a WOD called "Dork". At first I thought he was making fun of my...
CrossFit Blueprint posted an article
Anchor CrossFit shared an image on Facebook

Had a blast bringing functional fitness to No Limits Archery this evening and putting participants through a high intensity workout to see if they could still shoot a bow and arrow with accuracy. We look forward to being back next week with new movements and a new workout! Come try it out!

CrossFit Refinery posted an article
CrossFit Paragon posted an article
CrossFit Verve shared a link on Facebook

Read up and get ready to cheer on our Masters athletes who'll be completing the online Qualifier to continue on toward The CrossFit Games. Eric Kiker and Jim Duwve are gonna smash it!

CrossFit Undeniable shared an image on Facebook

"Live your life each day as you would climb a mountain. An occasional glance towards the summit keeps the goal in mind, but many beautiful scenes are to be observed from each new vantage point." -Harold B Melchart In groups of 3, Complete 3 Rounds For Time Of: P1 - Hammer Strike (Reps) P2 - K.B. Front Rack Hold (53/35#) *WHILE* P3 - 20M Hand Stand Walk or 60M Bear Crawl

Big Horn CrossFit posted on Facebook

Friday 4/11 STRENGTH Wendler Deadlift - WU: 5 @ 45%, 5 @ 55% - WS: 5 @ 65%, 5 @ 75%, 5+ @ 85% WORKOUT For time: 50-40-30-20-10 Wall balls, 20/14# 15-12-9-6-3 DL @ 60% of 1RM

The CrossFit Cube posted an article
CrossFit Verve posted on Facebook

New WOD: 6 Intervals of: 2:00 of the following work: 12 Medball cleans 6 Hand stand push ups As many reps as possible of Muscle Ups Rest 2:00 Post reps and rounds to comments or BTWB Wonder what Jamey and Ali’s personal mantra was during monster walks?[/caption] “I’m good enough, ...... Click for more: http://www.crossfitverve.com/?p=14868

CrossFit Dojo posted on Facebook

Friday WOD 041114 5 Rounds for Time 200m Run 20 Burpees 2 Rope Climbs 20 Kettlebell Swings

MBS Crossfit shared an image on Facebook

CrossFit Station shared a link on Facebook

http://crossfitstar.com/wod-friday-april-11-2014/

CrossFit Station posted an article
CrossFit Dojo shared an image on Facebook

Way to go get'er y'all!

CrossFit Midtown posted on Facebook

Happy 30th bday to our Head Coach Mike Aaron! We hope you've had a great day :)

CrossFit Rx posted an article
Boise CrossFit posted an article
CrossFit Decatur shared a link on Facebook

Boise CrossFit posted on Facebook

Todd T just squatted 185 for 5 reps. His previous 1 rep from 2 months ago was 125. #gymprogramming

CrossFit Peachtree posted on Facebook

WOD for Friday April 11th... A. 3 sets Not for time Handstand hold 60-90sec 10-12 Pistols L- sit hold 30-60sec Rest 2min B. For Time 30 KB/DB Clean and Jerks (15ea) (53/50//35/30) 30 KB/DB OH Walking Lunges (15ea) Run 800m 30 KB/DB Clean and Jerks (15ea) 30 KB/DB OH Walking Lunges (15ea)

CrossFit Prestige posted on Facebook

409 (4/11/14) 10 Rounds 6 DL #225/155 12 Push Ups 24 Double Unders / 50 Singles

Iron Temple CrossFit shared an image on Facebook

Check out this great diagram of muscles recruited during the Clean & Jerk. It hits just about every muscle. One of the main reasons Olympic Weightlifting is so effective on the body as a whole.

CrossFit Peachtree shared an image on Facebook