This Sunday there is a competition on Treasure Island all day. Casey, Joanie and Amanda are all competing. Their heats are 11/1/3 for Casey and 12/2/4 for the ladies. Please come out to see them kick arse! Friday’s WOD: Strength/Skill: Y’s on The Rings/Push Ups: alternate these movements 5 rounds of 5-10reps Conditioning: AMRAP 14min
We are switching to an online waiver form. Please sign into your MindBody Account and check it off. It will pop up immediately if you haven’t done it yet. For those of you that do not know how to sing into your MindBody account, please email me AFTER you have tried to figure it out.
Wednesday’s WOD: A. AMRAP 12min 1-3 Rope Climbs (reps dependent upon ability) 10 Overhead Squats (43/30kg) 15 Burpees B. “Annie” 50-40-30-20-10 Double Unders Sit Ups **Scale the rope climbs to 9 ring rows using a towel or strap. Scale the overhead squat weight as needed.
Sorry, for the VERY late post! This week I would like you all to test out measuring your portions of food. See how many ounces of meat you eat on average per meal, how many grams of vegetables, etc. Give yourself a little check in on how much you are eating. It’s kind of
Those wanting tickets for the Oakland A’s CrossFit Day, please have your money in by this Wednesday. Each ticket is 26 dollars. We are hosting Momentum Gear this Friday for a double under clinic. There are spots open, so please get in on this. Every Tuesday at 5:30pm we have Yoga class, Thursday at 6:30pm/7:00pm
Today is the last day of the CrossFit Games. Check it out on games.crossfit.com if you haven’t had a chance. This Friday, August 1st, we are hosting a double under/jump rope clinic at CFSL. There are two time slots with spots open. Please visit Momentum Gear to sign up for the clinic and for
Did you know that the CrossFit Games are on all weekend? Go to games.crossfit.com to watch. It’s pretty amazing what these people are capable of. Friday’s WOD: Strength/Skill: DB Bench Press 5×5 Conditioning: “Nicole” AMRAP 20min 400m Run Max Consecutive Pull Ups *Score is total number of pull ups.
Announcements: We are doing a back to school drive for Building Futures with Women and Children. There is a list of items the children could really use by the front door. Please put items in the purple container under the list. Simple, inexpensive things like paper, pencils, etc. and even more expensive things like
This one is dedicated to Joanie! Happy 30th Birthday!! Please make sure she has a wonderful entry into her thirties! Wednesday’s WOD: “Dirty Thirty” 30 Box Jumps 30 Sit Ups 30 KB Swings (53/35lbs) 30 Lunges (no weight, just walking lunges) 30 Push Press (30kg/20kg) 30 Bent Over Row (30kg/20kg) 30 Wall Balls (20/14) 30
Please test these out and MAKE ME SOME, PLEASE??? Come on people! Tuesday’s WOD: Strength: Push Press 5×5@ ~75% Conditioning: Tabata L-Sit or Ring Support Handstand Push Ups or Pikes Wall Running Hold Top of Pull Up *be mindful of the volume on the HSPU or Pikes. Use a band as needed for the pull
