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The Academy And Bootcamp Schedule For Monday, May 31st ONLY:

6am: Bootcamp, Week 1, Day 1 @ Foothills Middle School

9am: CrossFit Memorial Class and Masters

10am: CrossFit Memorial Class

11am: CrossFit Memorial Class

6pm: Masters Only

6:30pm: Bootcamp, Week 1, Day 1 @ Foothills Middle School

7pm: Fundamentals, Week 1, Day 1 Only

Almost The Entire 2010 Mt. Wilson Trail Race Team Of Racers And Supporters…Thank You All For All The Hard Work!

Below You Can See A List Of Academy Team Members That Placed Top 15 In Their Respective Age Brackets:

Brian Conroy 1:13:03 7th Overall, 1st Age MEDAL

Colin Hurlbut 1:13:21 8th Overall, 4th Age

Aaron Zambrano 1:15:43 13th Overall, 1st Age MEDAL

Nigel Rini 1:1924 15th Overall, 2nd Age MEDAL

David Soltis 1:19:56 16th Overall, 3rd Age MEDAL

Trish Marshall 1:24:13 29th Overall, 2nd Age/Female MEDAL

Rick Campagna 1:25:08 34th Overall, 7th Age

Tom Augustin 1:26:43 37th Overall, 9th Age

James Faulkner 1:27:47 42nd Overall, 5th Age

John Grace 1:28:04 43rd Overall, 12th Age

Lori Zanteson 1:29:21 47th Overall, 4th Age

Britt Cole 1:30:06 50th Overall, 13th Age

Joe Pacillio 1:30:56 55th Overall, 7th Age

Craig Kinard 1:32:17 60th Overall, 8th Age

Hope Langevin 1:33:02 63rd Overall, 7th Age

Aaron Katon 1:34:51 70th Overall, 8th Age

Mickey Woomer 1:36:50 75th Overall, 8th Age

Shannon Franklin 1:36:50 76th Overall, 9th Age

Murray Wilcox 1:38:36 85th Overall, 12th Age

Keren Shvarez 1:38:58 87th Overall, 3rd Age MEDAL

Junita Vega 1:40:08 93rd Overall, 10th Age

Deanne Carnighan 1:41:04 100th Overall, 5th Age

Stuart Stephans 1:41:09 101st Overall, 13th Age

Donna Walters 1:42:28 105th Overall, 4th Age

Navin Dore 1:42:40 108th Overall, 10th Age

Bryan Beal 1:42:59 111th Overall, 6th Age

Victor Ortega 1:44:10 121st Overall, 12th Age

Matt Abney 1:44:38 122nd Overall, 13th Age

Beth Collins 1:49:15 144th Overall, 6th Age

Ann Byrns 1:50:54 154th Overall, 7th Age

Melissa Copeland 1:55:05 170th Overall, 7th Age

Perla Solis 1:57:58 185th Overall, 13th Age

Dick Johnson 2:00:41 195th Overall, 1st Age MEDAL

Rose Beal 2:04:05 207th Overall, 9th Age

Julia Gravlin 2:07:30 216th Overall, 10th Age

Lynn Edlund 2:28:00 252nd Overall, 13th Age

Sus Araujo 2:32:02 258th Overall, 14th Age

Becky Bailey 2:47:30 265th Overall, 15th Age

A Full List Of Results Can Be Found HERE

Excellent Work All The Way Around…Post 2010 Mt. Wilson Trail Race Stories To Comments…

It Is Once Again…Time For Mt. Wilson Trail Race…

Please Join Us At Kersting Ct. Between 6pm-8pm To Pick-up Your Race Bibs, Timing Chips, Custom T-Shirts And Custom 2010 Pint Glass…

As Well, Nita From The Peach Cafe Is Offering 1 Free Beverage To All Racers All Weekend As Long As You Wear Your Academy Red Race Shirt OR Show Your Race Number…Please Say Thank You If You Head To The Peach…

For Saturday:

6:45am Suggested Arrival

7:10-7:15am Prepare For Team Photo

7:20am Team Safety Brief

7:30am Race Start

8:20am First Racers Arrive

9:00am Beer Garden Opens (Proceeds Go To Sierra Madre Search And Rescue)

12:00pm Move To Lucky Baldwins For Lunch

4pm Bootcamp, CrossFit, MWTR, Rouge, Murray, and Mark Party At Cafe 322

Any Questions?

AFD Britt Should Enjoy This…

Please Select Our New Shirt Motto From Here… And Then Re-Write It For the Academy In The Comments…

Something Exciting Is On The Horizon…Anybody Take A Guess?

USAW Club Coach Ortiz Leading Our Three Women To Success…

Excellent Work This Weekend By Debbie, Val, and Shelly

Our Women’s Weightlifting Team Now Stands At 13 Strong Ladies.  I Know There Are More Of You Out There…We’re Recruiting…

Weekend REMINDERS:

FRIDAY: All Academy Classes, All RED…Followed By 6pm Kersting Ct. Bib Pick-up, Team Dinner, Uniform Shirt Pick-up.

SATURDAY: Academy is CLOSED…BUT Please Come Out And Support Our 88 Mt. Wilson Trail Racers…

7:15am: TEAM Photo

7:30am: Race Start

8:25am: 1st Place Runners Finish

9am: Beer Garden Opens

10:00am: Awards Ceremony

10:30am: Race Closes, Moving To Lucky Baldwins For Lunch

3pm: Bootcamp Celebration, Mark Lima Celebration, CrossFit Party, Farewell To Murray Wilcox @ Cafe 322 In Sierra Madre

Team CrossFit Academy’s Summer Lift Off…

As For This Week’s WODs…During The UNLOAD Week You’ll Just Have To Come In To See…

Post Thoughts To Comments…

The Academy’s Training:

TEAM 1:
“War Frank”
Followed By:
Bench Press 95%x3×3

TEAM 2:
“War Frank”
Followed By:
Bench Press x3×3
Bent Row x3×3

TEAM 3:
“War Frank”

The USAW Team’s Training:

Snatch
75%x2, 80%x1×4
Snatch Pull
85%x4×5
Snatch Push-Press
87%x4×2, 87%x3×2
Back Squat 87%x3×5
Weighted Sit-up x10×3

Post Thoughts To Comments…

Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.

Today, You Will Suffer.  Embrace It…

The Academy’s Training:

TEAM 1:

Deadlift 90%x3×5
Followed By:
5k Row Time Trial
Or
2 Mile Time Trial (Run)

TEAM 2:

Deadlift x3×5
Press x3×5
Followed By:
5k Row Time Trial
Or
2 Mile Time Trial (Run)

TEAM 3:

“Just An Easy Test…“

For Completion:

50 Squats (Unbroken)
40 Sit-ups (Unbroken)
30 Box Jumps (MTOH, Unbroken)
20 Push-ups (Unbroken)
10 Wall-Balls (Unbroken)
5 Dips (Unbroken)

Resting NO MORE Than 120 Seconds In-between Each Event

The Racing Rouge:

5 min on/5 min off
4 min on/4 min off
3 min on/3 min off
2 min on/2 min off
1 min on/1 min off

Post Thoughts To Comments…

335lbs For Multiple Reps…At A Body Weight Of 145lbs

State Championship Here He Comes…4×400m Champion Korey Brown Is Heading To The Next Level…

I Think He Is Just A Bit Stronger This Year Than Last Huh?

Wish Him Luck In Comments…

The Academy’s Training:

TEAM 1:

Burgener Warm-up
Skill Transfers
Clean and Jerk HS
Followed By:
3 Rounds For Completion:
Max L-Sit Time
Max Ring Push-ups

TEAM 2:

Burgener Warm-up
Skill Transfers
Clean and Jerk x2×3
Front Squat x3×5
Followed By:
3 Rounds For Completion:
Max L-Sit Time
Max Ring Push-ups

TEAM 3:

4RFTO:
300m Row
30 Broad Jumps
30 Walking Lunges

The USAW Team’s Training:

Clean and Jerk
75%x2, 80%x1×4
Clean Deadlift 113%x4×5
Front Squat 89%x2×5
Followed By:
4RFTO:
10m Sprint x4
15 Pull-ups

Post Thoughts To Comments…

Post Best Caption To Comments…

The Academy’s Training:

TEAM 1:

Press 95%x3×3
Followed By:
“Can You Do It”
20 1.25xBW Squats Unbroken
15  BW FS Unbroken
10 ¾  BW OHS Unbroken

TEAM 2:

Press x3×3
Back Squat x3×3
Followed By:
“Can You Do It”
20 1.25xBW Squats Unbroken
15  BW FS Unbroken
10 ¾  BW OHS Unbroken

TEAM 3:

1 Round Of Kelly
3 Rounds Of Cindy
1 Round Of Kelly
3 Rounds Of Cindy
1 Round Of Kelly
3 Rounds Of Cindy

The USAW Team’s Training:

Hang Clean 75%x2×4
Snatch Balance
80%x3×2, 84%x2×2
Push Pressx3×4
Followed By:
AMRAP In 5:
2KB Clean + 2 KB Push Press + 2 Lunges
Alternate sides After Each Complex

Post Thoughts To Comments…

This Sunday…Bring It Weightlifters…We Are Pleased To Host Our Annual Spring Open.  There Will Be A Women’s Session Followed By A Men’s Session…Please Check HERE For More Info…