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10447 Roselle Street, Suite 1  San Diego, CA 92121
(858) 587-2569 | info@crossfitdelmar.com
GETTING STARTED WITH CROSSFIT ➤➤
SEE CALENDAR VIEW HERE ➤➤

CrossFit:

Early am

Mon/Wed/Fri:5:00, 6:00, 7:00am
Tue/Thu:5:00, 6:00am

Mid-day

Mon/Tue/Wed/Thu/Fri:11:00am
Sat:10:00am

Evening

Mon/Tue/Wed/Thu:4:30, 5:30, 6:30pm
Fri:4:30, 5:30pm

BootCamp:

Mon/Wed/Fri:   10:00am
Sat:   9:00am (Prospective Members Class)

Weightlifting:

Tue:7:30pm

Competitive Group:

Mon/Wed/Thur/Fri:6:30 - 8:30pm
Sun:11am - 1:00pm

Gymnastics:

Second and Fourth Thursday each month
(see Web Schedule)

Thu:7:30pm

Open Gym:

Fri:6:30pm
Sat:11:00am
Sun:(Bi-Monthly) 10:00am - 12:00pm
 - see web schedule
Upcoming Certifications
at CrossFit Del Mar

Blue Lotus Wellness Nutrition Coaching

15% Discount for CFDM Members

CrossFit Del Mar honors:

WOD for November 15, 2018

Rx WOD

Warmup: (12 min prep)

5 min row/assault bike- EASY
+
x 10 snow angels in hollow
x10 snow angels in tight arch
+
dynamic stretch

A) STRENGTH/SKILL(5 min prep + 12 min)

12 min EMOM:
min 1- x AMRAP ring row transition drill + press out or jump to support + lower down
min 2- x 30 sec banded ice cream maker *play with it and have fun! :)
min 3- x 30sec FLR on rings

B) WOD (5 min prep + 20 min)
**Compare to 7/19/17**

RX - COMPETITION

20 min AMRAP
20/15 cal on AB
5 C2B
10 DUs
1 rope climb
10 strict hollow body push ups
PERFORMANCE

20 min AMRAP
15/10 cal on AB
5 pull ups
5 DU attempts + 10 single unders
2 - half rope climbs
10 strict hollow body push ups with hands elevated on low box or parallettes
FITNESS

20 min AMRAP
12/8 cal on AB
5 strict hollow body ring rows
20 single unders
4 ground to standing to ground rope pulls
10 strict hollow body push ups with hands elevated on high box

SCORE = TOTAL ROUNDS + REPS

Cooldown: 5 min yoga flow

Thursday Nov 15th

11am, 12pm, 4:30pm Classes Cancelled Due to Special Event

Do you have a Nutrition plan?

Would you like one that is focused, professional, and customized?

We are proud to announce our endorsement of:

Blue Lotus Wellness Nutrition Coaching

Contact Lea Roberts at the link above.

15% Discount for CFDM Members!

CrossFit Del Mar Competitive Group

* Meets 5 days per week (6:30 - 8:30pm M/W/Th/Fr, 11am - 1pm Sun)

* Participants must be at the Competitive Skill Level to join

* Call for pricing or stop by the business office for more information

CrossFit L1 Certificate Course

November 24th & 25th

sign up at training.crossfit.com

@crossfit @crossfittraining
#crossfit #crossfittraining

Territory Foods

Prepared by local Chefs and delivered twice weekly to
CrossFit Del Mar!  ORDER HERE!

Please Follow and Review CrossFit Del Mar on Google+

Thank you for your support!

Private Lessons Available!

We have a deep bench of experienced coaches available to help you reach the next level. Private lessons are available to master any skill you would like to perfect.

We have rates available for 1, 5 or 10 session packages. Please see Esther in the Business Office.

We are conveniently located at the I-5/805 merge and are local to the following communities:  Del Mar, Del Mar Heights, Carmel Valley, Sorrento Valley, Torrey Pines, UCSD, La Jolla, La Jolla Shores, University City and Carroll Canyon (Zip codes: 92121, 92122, 92130, 92014, 92037, 92075)
© 2011-2015 Crossfit Del Mar
All rights reserved.
About Us  •  Why CrossFit Del Mar?  •  Our Team  •  Getting Started  •  Schedule  •  Events  •  Pricing  •  Location