Red Carpet Fun Run!!

Sign up for the FIRST ANNUAL PEOPLE RED CARPET FUN RUN!

Location: Paramount Studios, Los Angeles

Date: Sunday, September 14, 2008

8 AM - 12 PM

Distance: 3 mile run / 1.5 mile walk

CLICK HERE to register and check out the gift bag!

Free CrossFit Class!

Come work out while we wash your car!!!

CrossFit South Bay is offering FREE CrossFit classes to all law enforcement on Saturday, September 6, 2008 between 10:00 am and 3:00 pm.

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Come get yours!

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"Make an attempt. Not an excuse."

Next Fundraiser: Car Wash!!!

Upcoming Fundraiser: CAR WASH!

Saturday, September 6, 2008

9:00 am - 3:00 pm

Location:

CrossFit South Bay

15711 Condon Avenue, Unit A-3

Lawndale, California

LA County Run for Health! Sign up now!

10th Annual Run / Walk

Saturday, September 13, 2008

8 a.m. - Rose Bowl - Pasadena

5 K / 10 K & 5 K walk

Sponsored by the Los Angeles County Commission for Women

All net proceeds from this Run/Walk & Wellness Expo will be used to provide educational scholarships for girls at-risk in the county of Los Angeles. Let's step up and join in this worthwhile family event at the Rose Bowl in September.

Click here: Active.com to register for this race:

$25 through Sept. 5th

$30 after Setp. 6th

*** Cash prizes **** Dry-Fit T-shirt **** Chip Timing ***

CrossFit

If you have questions on CrossFit or want to get workout ideas, visit the Elite Fitness Training Academy's website. Coach Eric LeClair can answer any questions and whip you into shape at his Monrovia training facility, so feel free to stop in!! Free classes on Saturday mornings at 9am!

*** TEAM CROSSFIT ELITE FITNESS ACADEMY ***

Monday's WOD

4 Rounds For Time (no rest between rounds):

• 400 meter sprint
• 15 Over Head Squats with 65lb bar
• 9 Thrusters with 65lb bar

(scale down weight if you have to)

This is a thruster:

(use your legs and hips to push the weight up)

This is an Over Head Squat:

Click here for slideshows and videos on how to do these exercises

Workout of the Day ("WOD")

For time:
Run 400 meters
70 sit-ups
Run 400 meters
35 hanging knees to elbows
Run 400 meters
35 hanging knees to elbows
Run 400 meters
70 sit-ups

* knees to elbows - hang from a pull-up bar with your legs straight. Bring your knees to your elbows, knees should touch elbows. If you're unable to touch elbows with your knees, bring your knees as far up as possible.

* no rest between each exercise component.

Post your completion times to comments.

CrossFit - Cutting edge fitness

The CrossFit training program is a core strength and conditioning program that optimizes performance in ten physical skills: cardio-respiratory endurance, strength, flexibility, power, stamina, speed, coordination, agility, balance and accuracy.

CrossFit helps improve each of these skills by combining elements of weightlifting, gymnastic exercises and metabolic conditioning into an interval training system of compound movements and shorter, high intensity cardiovascular sessions.

CrossFit exercise program helps minimize risks like cardiovascular disease, lower back disorders and obesity, while increasing fatigue tolerance, stress tolerance, strength, flexibility and aerobic capacity.

CrossFit's approach is consistent with what is practiced in elite training programs associated with collegiate athletic and professional sports teams.

In order to become a strong and fast runner, you should incorporate cross training into your weekly workouts. Visit www.crossfit.com for more information, daily workouts, videos, and exercise demos.

CrossFit workouts will also be posted on this blog.