Wednesday’s workout is one we have never done before.  It’s 15 minutes of…running.  Relax homies, help it’s spread over 30 minutes.  You will run to and from the 400m point as many times as possible in 30 second periods.  Run as fast and far as you can for 30 seconds, then rest for 30.  During the rest period, you may walk at a leisurely pace.  But this is not about eating up as much territory in the rest period.  Run hard, let your body recover, then run hard again. A coach will be by the mail boxes, letting you know when to run and when to rest. Workout of the Day Strength/Skill OTM 10 5 Strict Pullups 5 Dips Conditioning  30 Rounds 30 Seconds run 30 Seconds recovery walk Score is the total distance covered.Read more

We spent Monday below parallel.  We’ll spend Tuesday upside down.  I cut the Handstand work from a 10 minute session to a 5 minute session, information pills because we will do, as you say in NorCal, hella HSPU. Workout of the Day Gymnastics Strength/Skill Handstand Progression OTM 5 30 second work, 30 second rest Conditioning 10RFT 10 Toes to Bar 10 Handstand Pushup (Men sub 3 Wall Climb, Ladies Sub 2) Between every set, perform walking lunges to wall, and walking lunge back to the rig.  It’s about 4 lunge steps.  This will work best to the main wall ball target side.  The course is a little shorter on the annex side. 20 minute capRead more

Monday is a re-test of the WLC workout.  I’m calling it “Phone Booth” because you could almost do it in a phone booth.  You CAN do this workout practically anywhere – a hotel room, adiposity your office, a park, a beach, you name it.  Put this one in you back pocket it you need to breath heavy and have no space, time or equipment. Tuesday will be an abbreviated Handstand work day, but the Tuesday workout will have a handstand component.  I just don’t want to blow you up completely before we get upside down during the workout. Wednesday will be a running workout.  I promise I won’t skip it.  We’ll do the Pull/Push OTM first. You may have noticed the new axel bars.  They weight about 30 pounds.  They are way thicker, have no gnurling and do not spin.  They are super fun to use.  We will work them...Read more

Saturday morning will be an event for EVERYONE! We are looking forward to a fun game day:) We will have our two competitive teams go and then other athletes work while they rest. Workout of the Day 4 Minutes to find a Max Hang Clean Then AMRAP 2 Max Effort Double Unders/Single Unders REST AMRAP 5 Weight for bar movements 95/65/45 lbs 25 SDLHP, stuff 25 Back Squats, price 25 Burpees Over Bar  Simultaneous Row for Cals (from the beginning)  One athlete rows while the other does the movements, check switch out when needed REST AMRAP 6 Fran ladder  ( Thrusters and pull-ups, scaled -thrusters and ring/bar rows) Weight for thrusters  95/65/45 lbs 3-6-9-12…. and on it goes!  One partner working at a time, switch when needed  Read more

On Friday we will be doing “Bradshaw” for our Veteran’s Day Hero WOD. Class will be at 9am ONLY. Hero WOD’s are typically longer and harder than other named WOD’s. You can choose to enjoy the length or you can modify, nurse just like all of our workouts.  From CrossFit.com  U.S. Army First Lieutenant Brian Bradshaw, order 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert. Saturday morning’s class at 9 will be a little twist on a competition. June, Michele, Tricia and Alison signed up for the WOW4BC Competition and we will all workout with them. We will be doing...Read more