Tribe Functional Fitness - CrossFit

The first day Cynthia walked through the doors for her first fundamentals you could see that she was nervous, shy and maybe a little scared, but eager to get started. She gave it her all that first night and struggled, stumbled, clawed and fought, but finished that WOD. Mark the beginning of her Crossfit journey and the new Cynthia!

Some people say they don’t understand what we do or why we workout the way we do. If we could show a video of the changes that Cynthia has gone through in the last six months, they would understand why. We are not talking about the physical changes, those are too obvious. We are talking about the fire in her eyes, her newly found confidence, and her iron will!  We have never heard her say “no” or “I can’t”.  She tackles every WOD with fire, determination, energy and an amazing smile the entire time. Like everyone she has failed many times, but she has never once quit during a WOD.  She fights for every rep and finishes each workout no matter what!  Her courage and strength are inspiring.  Don’t let the different color socks fool you, once she hears “3..2..1.. Go!!” you better get out of her way!

Congrats Cynthia we are super proud of you!

CLICK HERE to read more about Cynthia!

Make-up - 

Strength - Front Squat or Deadlift 1RM

Metcon - The Garage or The Yard

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OR

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Skill - Work on your Goat!!

Metcon - 10 rounds:

In 1min, perform 10 Ring Rows (Rx = horizontal w/ foot on box) and rest the remaining minute.

In the next minute, perform 10 Burpees and rest the remaining minute.

Score is total rounds completed, as long as you are able to complete all reps within the alotted minute.

Strength: Deadlift 1RM

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“The Yard”

3 rounds:
10 Kettlebell Swings (70/53)
10 Burpees Over Bar
10 Deadlifts (225/155 or 60-65% 1RM)

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Extra Credit - 8 Rounds of Tabata Bar Hangs (at the top of the pullup)

We are super stoked that both Tribes are finally starting to get to know each other after last weekends Beach WOD!! To keep the good times rolling, we would like to announce the following!

1. Memorial Day Murph!  Next Monday for Memorial Day.  We will be doing Murph at NUI at 9am and invite all of SoCal Tribe there for a combined Tribal WOD.  There will be no classes at SoCal that day.

2. Starting Monday, June 3 and extending through the summer, we will be allowing everyone to choose TWO TIMES during each month to WOD at the other box free of charge!  HOWEVER, there are TWO conditions: (1) You must sign a waiver at the other box if you haven’t already, and (2) we will have a sign-up sheet at each box (Nui’s will be at the front desk) that you must sign-in on so we can track your visits.

3. Lastly, we have the entire Tribal Summer Series!  If you haven’t received the invites for all the events, let us know and we’ll send them to you!

TRIBE STRONG(ER)!!

Strength: Front Squat 1RM

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“The Garage”
3 rounds:
10 Pull ups
10 Front Squat (135/95)
10 Burpees

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Extra Credit - 8 Rounds of Tabata Reverse Crunches

Teams of 3

For time:
200m Team Run
60 Hand Release Push-Ups (Feet on 25lb Plate)
60 Pull-ups
200m Run
60 Kettlebell swings (53/35)
60 Weighted Situps
200m Run
60 Wall Balls
60 Burpees

One person moving at a time

10x75sec:
2 DE Thrusters @40-60% of 1RM Back Squat

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15-12-9
Thrusters (135/95)
Weighted Pull-ups (45/25)

The kids room is a mess especially after last night. From now on parents are responsible for making sure their kids keep the room clean before they leave. The penalty is 50 Burpees!

But seriously please help us keep the room clean. It is a convenience that we created for your kids to hang out in so you guys can work out and not have to worry about them. It is your room as much as it is ours. Please treat it and ask your kids to treat it as you would treat your own home.

Thank you!

Part A.
5 rounds: 
100m Sprint
30-60sec Handstand Hold

Rest as need between efforts

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Part B.

3 rounds of 1min each:
Reverse Crunches
Shoulder-to-Overhead (75/45) 
Weighted Overhead Situps (45/25 plate)
Hang Power Snatch (75/45)
Rest 1 min

Speed Strength - 10x1min:
A. 2 DE Deadlifts w/ Band @55-65% of 1RM
B. 2 Tuck Jumps Landing In Squat

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4 rounds:
5 Deadlifts (275/185 or 55-65% of 1RM)
10 Box Jump Overs (24/20)
200m Run
10 Box Jump Overs (24/20)
5 Deadlifts (275/185)

Rest 2-3mins

Record time for each round