Archives for Today's Workout

WORKOUT OF THE DAY

Hero WOD 8:30am

Yoga 9:30am

Lifting 9:30am

Bert

For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

WORKOUT OF THE DAY

Lifting 7:30am

Open Gym 8:30am

Cycle Box 8:30am

CrossFit 9:30am

Yoga 9:30am

4 Rounds For Time of:

400m Run

6 Clean & Jerks 155/105

12 Burpee Over Bar

WORKOUT OF THE DAY

Mash 5pm

Cycle Box 5pm

Yoga 6pm

Every 90 secs x 6 : 2 Clean & Jerks @80% (power or squat, push jerk or split)

5 Rounds For Time of:

6 Goblet Squats 53/35

8 Alternating Single- Arm KB Thrusters 53/35

20 Sit Ups

20/15 Calorie Bike/Row

Mobility!

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Lifting 5:30pm

For Time:

200m Waiter Walk 53/35

10 Turkish Get Up 53/35

100 Double Unders

16 Back Squats -Body Weight

8 Turkish Get Ups

75 Double Unders

12 Back Squats

6 Turkish Get Ups

50 Double Unders

8 Back Squats

4 Turkish Get Ups

25 Double Unders

4 Back Squats

200m Waiter Walk 53/35

Suggested Mobility: Barbell Quad Roll Out 2 mins each, Calf Roll Out

 

 

Have a Safe and Happy Halloween!

No Afternoon Classes Today. Enjoy your evening Trick or Treating

WORKOUT OF THE DAY

5:30am, 8:30am & 9:30am ONLY

Split Jerk(racks)- 5 sets of 1 rep @ 90%

For Time:

400m Run

15 Jerks(no racks) 135/95

400m Run

15 Deadlift 225/155

400m Run

15 Jerks 135/95

400m Run 

15 Deadlift 225/155

Suggested Mobility: Cat & Cow x 10, Hamstring Stretch w/ rope, Scorpion Kicks

Wed. October 31 NO afternoon classes

5:30am, 8:30am & 9:30am ONLY this day

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Yoga 6pm

Down the ladder, then back up (50 Burpees is only done once) 

For Time:

10 Box Jump Over 24/20

10 Power Clean 185/125

10 Box Jump Over

10 Handstand Push Up

10 Box Jump Over

25 Pull Ups

50 Burpees

Suggested Mobility: Calf roll out, Pigeon Stretch 1 min each

HAPPY BIRTHDAY TO JENN SAIZ!

WORKOUT OF THE DAY

Cycle Box 6pm

Front Squat- 6 Sets of 3 reps @ 90 % of your 1 RM Clean

AMRAP in 14 minutes of:

250m Row

3 Snatch (Squat) 135/95

7/5 Ring Dips

Suggested Mobility: Seated Center Splits 1 min, Samson Lunge Hold 1 min each, Foam Roll Lats

Attention: Wednesday, Oct. 31 Halloween NO afternoon classes 5:30am, 8:30am & 9:30am ONLY

NO 8:30am Hero

NO Yoga

9:30am Lifting

Do you want to get outside today?

Some of our peeps will be hiking the Corte Madera Mountain Trail.

meeting at the Buckman Springs Rest Stop (Buckman Springs exit of I8East) 7:45am

This is a moderate level hike, it will probably take 4 hours, bring plenty of water and sunscreen (maybe a hat)

 

Halloween Dress Up Day Is TODAY!

WORKOUT OF THE DAY

NO Lifting

NO 9:30am CF

8:30am Halloween WOD Today

Cycle Box 8:30am

Yoga 9:30am

For Time:

With a partner, one works, one rests (other than the partner carry and wall ball toss, both work)

• “Walk Like the Dead”: 20 wall walks

• “Grave Bursters” : 60 burpees

• “Brain Toss” : 60 Partner Wall Ball Toss (20/14 lbs)

• “Blood on the Bar” : 60 Pull ups

• “Haul Off the Dead” : 200 M Partner Carry (Switch off)

• “Suppressing Fire” : 200 Double Unders

• “Jump High or Die” : 100 Box Jumps (24/20″)

• “Skull Crushers” : 20 Tire Flips 

Or, solo

“Don’t Drop Your Pumpkin”

AMRAP in 12 Minutes of:

200m Med Ball Run

10 Wall Ball

10 Med Ball Sit-Ups

10 Med Ball Cleans

Tomorrow (Sat 10/27) is our Halloween Dress Up day and WOD @ 8:30am No Lifting No 9:30CF

Taking it back to 2014!

WORKOUT OF THE DAY

No 9:30am Class today

Mash 5pm

Yoga 6pm

No Cycle 

Clean & Jerk 

 1 Power Clean + 1 Squat Clean + 1 Jerk (3@ 75%, 2 @ 80%, 1 @ 85%)

*percentages based off of Full Clean

For Time:

Accumulate and complete 4 minutes of a Dead Hang, then 4 minutes of a Plank Hold

Each time you break 15 Box Jumps 24/20 & 200m Run

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