Workout of the Day: 131204

More Announcements:

1. This Saturday’s class will be hosted at 8am instead of the usual 9am. We apologize for the inconvenience but we expect your butts there no matter what!!!

2. 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 FRANΒ (first on Earth to break the sub 2 minute Fran workout)

3. 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!

Workout of the Day

Workout #2 of NLI Battlegrounds Series – “Grip and Go”

3 Rounds for time
25yds out and back (50yds total) Double Farmer Carry
25 American Kettlebell Swing
25yds out and back (50yds total) Double Farmer Carry
25 Goblet Squats

Men’s Rx – 53#
Women’s Rx – 35#
*Due to limited equipment with the kettlebells, the men will carry a 25# plate in each hand and the women will carry a 15# plate. Dumbbells may be assigned to certain athletes to keep the workout more true.


Rx-1 1st scale down on KB or plate
Rx-2 2nd scale down on KB and plate
Rx-3 3rd scale down on KB and plate
Rx-4 Mod WOD







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