Workout of the Day: 131203

Many Announcements:

1. Today is CrossFit 949’s 1 year anniversary!!! Come to class tomorrow sporting your CrossFit 949 shirts or gear. If you don’t have one or would like to add to your collection, ask about our 1 year special on tanks for $15.00. The special is only for today only so grab one while you can!

2. Simultaneously it is Tyson’s birthday! Don’t forget to say happy birthday and congratulations to Tyson for passing his Level 1 to become a Certified CrossFit Coach.

3. We will be hosting a special Memorial workout on Friday. The workout is called “McFlurry” and is in memory of a lost friend and coach of CrossFit 949, Miguel “McFlurry” Flores. Miguel passed away in a car accident on December 8th, 2008, 2 weeks before CrossFit 949 opened its doors in San Clemente. During Miguel’s time on Earth, he hosted an annual Christmas toy drive to all the children in the city of Barstow with the local Police and Fire Departments. In spirit and honor of Miguel, we do the “McFlurry” workout, collecting toys to donate to Miguel’s organization (Barstow Police Activities League) and give all the children who’s Christmas may not come true due to orphanage or struggling families. Toys will be collected by Friday night after the 6PM class to be delivered to Miguel’s family. Barstow PAL and Miguel’s family thank you and appreciate your donations.

-Toys must not be wrapped or unpackaged.
-Please, no used items or hand-me-downs.
-All toys must still be in the original container or package.
-No preference on Boy or Girl gifts.

Get to know Miguel here:
McFlurry Memorial Video
Miguel’s sub 2 minute FRAN (first on Earth to break the sub 2 minute Fran workout)

4. On December 20th, we will be hosting our 1 year anniversary gym party at Nomad’s in San Clemente. The party will be at 7:30PM on Friday. Food and beverages will be available for a low cost so bring your appetites! However, there is an attendance requirement: we themed our 1 year as an “Ugly Winter Attire” party and encourage everyone to show up in the worst possible winter clothing on the planet! There are no standards for creativity and all shapes and forms of winter ugliness are welcome!

And now…

Workout of the Day

“CF949’s 1 year and Tyson’s Birthday Mash Up”
6 minute AMRAP #1
12 Deadlift 185/135#
25 Double Unders
*Rest 2 minutes
6 minute AMRAP #2
12 Burpees
25 Double Unders
*Rest 2 minutes
6 minute AMRAP #3
12 Wallball 20/14#
25 Double Unders


Rx-1 to 4: movement modifications

The significance of this workout: 12 is for December which is the main movement of each couplet workout. 25 represents CF949’s opening year of 2012 and 1 year later (2013) thus 12+13=25. Three (3) different mini workouts is for the 3rd day of December. Every beginning movement of each workout was a preference movement from Tyson, Adam and Katrina. All three agreed on Double-Unders (deal with it…)   😀







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