Sat 6/1/13: Partner WOD For time: Athlete 1 works on assignment below while athlete 2 holds a plank. 60 Wall Balls, 20/14 lbs 60 Pull-ups 60 Pistols (Alternating Legs)s 60 Alternating Kettlebell Snatches, 53/35 lbs
Month: May 2013
Isn’t that the coolest picture of our member PJ #152 (Patrick Murphy)?!?! I’ve known PJ from years of soccer as kids and when we opened the gym he gave me a call and said that he’d always been interested in CrossFit, but he wasn’t quite sure if it was right for him. Our first couple …
Fri 5/31/13: 5 minutes to find: Max Reps of Pull Ups -THEN- Back Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.
Thurs 5/30/13: For time: 20 Thrusters, 95/65 lbs 20 Sumo Deadlift High Pulls, 95/65 lbs 20 Push Jerks, 95/65 lbs 20 Overhead Squats, 95/65 lbs 20 Front Squats, 95/65 lbs at the start of each minute do: 4 Burpees
Wed 5/29/13: Row 500m for time. -REST AS NEEDED, THEN- For time: Row, 100 m 25 Wall Balls, 20/14 lbs Row, 150 m 20 Wall Balls, 20/14 lbs Row, 200 m 15 Wall Balls, 20/14 lbs Row, 250 m 10 Wall Balls, 20/14 lbs
This past Saturday, Kelly and I drove up to the Sonoma County Fairgrounds in Santa Rosa to attend the NorCal Regional for The CrossFit Games. It was a beautiful day and we were very excited to see some amazing performances and also to catch up with friends. This event consisted of the top 48 men, …
Tues 5/28/13: “Grace” For Time: 30 Clean & Jerks 135/95 lbs
Mon 5/27/13: GYM CLOSED for Memorial Day. Please take some time during the day to think about all those that have given their lives for this country while serving in our military. They made the ultimate sacrifice to maintain our freedoms and this day is to honor them. If you have an American Flag, fly …
Sun 5/26/13: GYM CLOSED for Northern California CrossFit Games Regional Competition.
Sat 5/25/13: GYM CLOSED for Northern California CrossFit Games Regional Competition.