Wods 8/19/19-8/23/19

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Saturday will soon be upon us!  Hopefully you’ve strategized with your teams and are ready to go.  I know I am:)  Friday is more bodyweight and aerobic in nature  to allow you all to recover for Sat.  Don’t forget potluck afterwards at 12. Monday “1rd every 3 min x 27 min 1: Run 400m 2:… Read more »

Battle by the Bay

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The event will start at 8am Saturday the 24th  Our goal is to be done by 12. Here are the teams followed by the events.  Time to get with your coaches and strategize!  Don’t forget we are having a pot luck afterwards at noon! Team Clint Darien Claire Russ Ashley Kyle Matt A Robin Pamela… Read more »

Wods 8/12/19-8/16/19

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2 weeks until Battle by the Bay.  Its a fun way to build camaraderie and work out with people that come to different classes.   We are working toward a CrossFit Total on September 9.  We’ve been mixing strength in with work capacity so I am excited to see how strong yall have gotten! Monday… Read more »

WODs 8/5/19-8/9/19

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Reminder that our Battle by the Bay intra gym comp is 8/24/19 Saturday.  It will have large teams to ensure maximal participation.  Each team will be coached by Myself, Katie, or Johanna.  Its completely free.  Sign up at the gym! Monday 3 Hang squat cleans work up to heavy set in 12 min “Dos Mas”… Read more »

Wods 7/29/19-8/2/19

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Saturday August 24 will be our 1st Battle by the bay.  Large teams will be formed to ensure maximum participation and an even playing field.  There will be 3 teams, each captained by a coach.  If you want to sign up, simply put your name on the list.  Its free!  One of the events will… Read more »

WODs 7/22/19-7/26/19

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Saturday August 24 will be our 1st Battle by the bay.  Large teams will be formed to ensure maximum participation and an even playing field.  There will be 3 teams, each captained by a coach.  If you want to sign up, simply put your name on the list.  Its free!  One of the events will… Read more »

Wods 7/15/19-7/19/19

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Monday “Mass Destruction” 5 min AMRAP 3rds 7 Deadlift 185/125 7 Burpees Facing bar Max cal Row 3 min rest 5 min AMRAP 5 Deadlift 225/155 9 Burpees Laterally over Bar Max cal row 3 min rest 5 min AMRAP 3 Deadlift 275/185 11 Burpees max cal row We will be working more on our… Read more »

WODs 7/8/19-7/12/19

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This week, we test our 1rm Back squat Monday, 1rm Power clean Wednesday.  We end the week with a fun chipper and then mean EMOTM with a twist.  Kim and I are in San Fran until Thursday.  See yall then. Monday Back squat 1rm “Big 4-0” 3rds Row 500m 40 Abmat situps Bike .6 40… Read more »

7/1/19-7/5/19

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Next Monday we test our 1rm back squat and Wednesday our 1rm power clean.  4th of July is 8am only.  Have fun! Monday Back squat 5×5 add 5lbs from last week 10 min AMRAP 20 Wall balls 20/14 35 DU This is our last week of 5×5 backs squats.  1rm next Monday!  You can only… Read more »

WODs 6/24/19-6/28/19

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Week 2 of our 5×5 squats.  We incorporate some heavy deadlifts at the end of the week and have higher skill movements with lower reps sprinkled in throughout the week.  Stand by for a CFC outing to concert in the park! Monday “Rush Hour” 5min AMRAP 400m run max rds of 7 Power cleans 155/105… Read more »