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Heat assignments for tomorrow!! The “WOD START” times are just that, when your WOD starts! Be sure to be warmed-up and ready!! PLEASE BE THERE AT 8AM FOR THE ATHLETE/JUDGE BRIEFING! The 3 WODs to be announced TONIGHT!! The Floater WOD will be announced tomorrow at 8AM!!

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Before we announce tomorrow’s WOD, we want to thank our CFBH family for their love and support as Jess and I tied the knot this last weekend. We were humbled by the love and you don’t know the appreciation we had for everyone, when we were able to close the Box for a couple of days, to allow our Coaches, the time to come and celebrate with us as well. We love you guys and we are so happy! Can’t wait to see you guys!! Here’s tomorrow’s WOD… CFBH 10.28 Skills – Hang Snatch, Toes-to-bar WOD a 10 Rounds: :30 “ON” /:30 “OFF” Row for meters *Record lowest meters out of all rounds WOD b 10min EMOM EVEN – 15 Hang Snatches (115/95) ODD – 15 Toes-to-bar

CrossFit Belmont Heights posted on Facebook

Whole Life Challenge “Halfway There” WOD today at 830a. (WLC participants only, please RSVP) The TEAM WOD will be at 930a at the Box today with Jess and Caitlin.

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CFBH 9.23 E3MOM 1st Min (Min 0,3,6,9,12,15,18,21) 10 DB Burpee Deadlifts (45/30) 2nd Min (Min: 1,4,7,10,13,16,19,22) 12 Box Jumps (24″/20″) 3rd Min (Min: 2,5,8,11,14,17,20,23) 15 Sit-ups

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

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Did anyone catch the “Grid”? National Pro Grid League or NPGL? The first ever match was today. It’s head-to-head, team workouts, where you strategically sub in Athletes (depending on their strengths) throughout the WOD to complete a chipper before the other team. It was interesting! Big CrossFit names on each team…go to www.npgl.com and check it out. Tell us what you think! The LA Reign home field is the Cal State LB pyramid…maybe we’ll all go check it out! CFBH 8.20 WOD a: For Time 3 rounds: 30 KB swings (53/35) 30 Box jumps (24/20) WOD b For Time 3 rounds: 400m run 25 Wall Balls (30/25)(20/18) 10 Pull Ups

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CFBH 7.24 WOD A 15 rounds 30s on/30s off Row for distance Rest 5 Min between WODs WOD B For Time: (15min Cap) 50-40-30-20-10 Wall Balls *200m Med Ball Carry between rounds (4 times) *Start and end with Wall Balls

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