CONQUER YOUR FEARS.

ARE YOU READY?!!!!! The Clash is here folks!!  Tomorrow morning, 14 of your fellow CrossFit Pacific Coaster’s will be leaving the comfort of our quaint little Santa Barbara home and heading down to the mean streets of Ventura for an all out battle!  Well, to be honest, it will be a lot more relaxed and fun than that.  However, competing is never easy – for anyone.  Kudos to those CPC’ers that are stepping up and giving this a go. 

Representing CPC will be:
Amber “The Animal” Anderson
A-Train Dazet (will be a CPCer as of Aug 22^nd)
Kate Goldstein
James McCoy
Zach Devine
Fielding Dalton Bulter (….Roadhouse)
Chris Otsen
Sarah Morrison
Eric Bowers
Jim “The Claw” Cordes
Christina Hogans – Luciasomethingorother
Fanie Jensen
Brett Vernon
KJ Morris
Augie Johnson

Good luck to everyone competing, we hope that we’ll have a great big CPC cheering section as well!

These are the workouts that we’re doing:

WOD #1
 ”The Laundromat”

For time:
35 Box Jumps (Males – 24″, Females – 20″)
Pull-ups (Males – 25 CTB Pull-ups, Females – 25 Pull-ups)
20 Ground-to-Overheads (Males – 95lbs, Females – 65lbs)
15 Forward Rolls
20 Ground-to-Overheads (Males – 95lbs, Females – 65lbs)
Pull-ups (Males – 25 CTB Pull-ups, Females – 25 Pull-ups)
35 Box Jumps (Males – 24″, Females – 20″)

WOD #2
“The Triple Crown”

PART A:
Athlete has 8 minutes to establish a 7-Rep Max Front Squat

* If the athlete gets the weight locked out overhead after their 7th Rep (no thrusters), 20lbs/15lbs will be added to that score for men/women respectively.

**If the bar drops to the ground at any point, the athlete must find a way by him or herself (either by stripping off the weight or by cleaning the bar) to get it back onto the racks if they wish to go for another attempt.

Rest 2 Minutes (walk to start of Part B)

PART B:
In 5 Minutes:
Run 600m, then
AMRAP Burpees

*Athlete will be scored by how many burpees they complete within the time frame.

**Burpees will be done with a lateral jump over a parallette.

Rest 4 minutes (get set up for Part C)

PART C:
In 90 Seconds:
(RAMMAP) Row As Many Meters As Possible

* Athletes may use whatever damper setting/footpad setting as desired.

Today’s Workout:
1 Time for Time:
1000 M Row
1 Minute Plank Hold
50 Wall Balls
1 Minute Plank Hold
800 M Run
1 Minute Plank Hold
50 Box Jumps