Category Archives: CrossFit

Warm up #25 1. Front squat: 3,3,3,3,3 2. For time: 30 Strict pullups 30 Kettlebell swings @ 2 pood 30 Pistols 30 Glute-ham sit-ups 30 Wallballs 30 Calories on the rower    

Warm up of your choice 1. Every minute on the minute for 10 minutes : Hang power clean x 1 Try and increase the load each minute. 2. For time: Row 400 meters 20 Box jumps @ 30″ Wait exactly 5 minutes 30 Thrusters @ 115 lbs Wait exactly 5 minutes 40 Hand planted lateral benchContinue reading “WOD Friday March 8th”

Open WOD validation today at 7pm. Warm up # 15 1. 10 minutes of something you suck at.  2. “Nancy” 5 Rounds for time of: 400 meter run 95 lb overhead squat x 15 reps  

CrossFit Open starts today! Join us and sign up!  Don’t forget our evening classes are now at 4:00, 5:00, 6:00 and 7:00. Warm up # 11 1. Push press: 5,5,5,5,5 2. 8 Rounds for time of: Ring pushups x 8 185 lb Deadlift x 8  

Rent is due! Thanks! Only 2 Days until the CrossFit Open starts! Join us and sign up!  Don’t forget our evening classes are now at 4:00, 5:00, 6:00 and 7:00. Warm up #4 1. Weighted Pullups: 3, 3, 3, 3, 3 2. As many rounds as possible in 15 minutes of: 5 Clean and Jerk @ 115 / 80 5Continue reading “WOD Tuesday March 5th”

Rent is due! Thanks! Only 3 Days until the CrossFit Open starts! Join us and sign up!  Don’t forget our evening classes are now at 4:00, 5:00, 6:00 and 7:00. Warm up # 5 1. Back squat: 3,3,3,3,3 2. 3 Rounds for time of: Run 400 meters  5 Power snatch + Hang squat snatch @ 135 lbs

RENT IS DUE. THANKS! Sign up for the CrossFit Open. It starts March 6th! Starting next Monday, March 4th our evening classes will be changing to 4:00, 5:00, 6:00, & 7:00. Warm up of your choice 1. Skill work: Single arm overhead squat – any implement may be used. Work on mobility and technique over weight. 2.Continue reading “WOD Friday March 1st”

Sign up for the CrossFit Open. It starts March 6th! Starting next Monday, March 4th our evening classes will be changing to 4:00, 5:00, 6:00, & 7:00. Warm up #19 1. Deadlift: Find 1 rep max 2. 3 Rounds for time of: 20 Kettlebell Snatch @ 1.5 pood / 1 pood (10 each arm) 15 Ring dips 10 LongContinue reading “WOD Thursday February 28th”

Sign up for the CrossFit Open. It starts March 6th! Starting next Monday, March 4th our evening classes will be changing to 4:00, 5:00, 6:00, & 7:00. Warm up # 2 DANNY Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant ErvinContinue reading “WOD Wednesday February 27th”

Sign up for the CrossFit Open. It starts March 6th! Starting next Monday, March 4th our evening classes will be changing to 4:00, 5:00, 6:00, & 7:00. Warm up # 4 1. Thruster ladder: Starting at 95 lbs and increasing by 10 lbs every 30 seconds for as long as possible Ladies will begin at 55Continue reading “WOD Tuesday February 26th”