Be a judge!!

We need your help and support This Saturday, December 14th several of your fellow members (Kim, Devon, Josh and Ashton )and coaches ( Bre, Lisa Patrick and Nicole) are competing at the 2013 Reindeer Games
The event starts at 8:00 am until it finishes and will be at CrossFit Adventure in Concord

There will be 56 teams (2 men/ 2 women) with 3 divisions.There will be 4 WOD’s + 1 that will be announced the day of the competition.
Each team will be required to provide a judge and/or volunteer from your affiliate to help our event run smoothly. If we fail to do so, then we will not be allowed to compete. Judges will need to know CrossFit Standards when judging.
So can anyone please please please be a judge/volunteer ? You will need to be there at 7 AM through most of the day. These let Bre if your instant. Thx

Tough Mudder?… lets do this!!

San Carlos CrossFit is proud to announce that we will have an awesome Tough Mudder Team this year again.   We had one the last two years and to keep the tradition going…   Let’s go out and kick some Tough Mudder butt!

We have set-up a team for the Tough Mudder on July 13th in Lake Tahoe.  Our preferred start time is10:00am but confirmation of start time will be sent out 1 week before event.

This hardcore 10-12 mile obstacle course was designed by British Special Forces and tests your all around strength, stamina, mental grit and most importantly, camaraderie, all things that we Crossfitters rock at!  Tough Mudder is more than an event, it’s a way of thinking. By running a Tough Mudder challenge, you’ll unlock a true sense of accomplishment, have a great time, and discover camaraderie with your fellow friends from the gym.

Here is our team info and link:

Team: San Carlos Crossfit
Password: 551taylorway

click here to register..

Send questions to or ask Coach Kristian at the gym..

Support Coach Breanne at the Games


Hey San Carlos CrossFit Family.   As you know coach Breanne will be attending the regionals representing SCCF.   If you are planning in going to support her or say a prayer or two to some higher power so she does well, here is some info you might find useful.

The NorCal Regional competition will be at Sonoma County Fairgrounds in Santa Rosa, CA   from Friday, May 24 to Sunday, May 26.   See the calendar of events below.

If you are attending the games to support our awesome coach Breanne, information on tickets, parking and directions please go here.

2013 Athlete Schedule of Events
8:00 a.m. Gates open for spectators
9:00 a.m. Competition begins
– Friday heats will be the same in the morning and afternoon events
6:30 p.m. Competition ends
Saturday: Competition Heats
8:00 a.m. Gates open for spectators
8:30 a.m. Competition begins
– Saturday’s afternoon heats will be reshuffled following the completion of Event 4
6:00 p.m. Competition ends

Sunday: Competition Heats
8:00 a.m. Gates open for spectators
8:30am Competition begins
– Sunday’s afternoon heats will be reshuffled following the completion of Event 4
5:00 p.m. Competition ends
5:00 p.m. to 5:15 p.m. Volunteer Recognitions
5:15 p.m. to 5:30 p.m. Closing Ceremonies and Awards Presentation
5:30 pm to 6:30 p.m. qualifying athletes perform exit interviews, drug testing, uniform Fitting




Tuesday 05.07.13 – Dunk Test: The baseline

Hey guys so finally we have details for the Dunk Test.

The price for a single Dunk is $40.00 and a 3 Dunk Package $99.00 (To be used by one person within 12 months).   This way you could assess your base line with the first dunk…  make the changes (nutritional, workouts, etc) that you need to make and then retest again and see your progress

They Dunk truck will arrive in San Carlos CrossFit on the following dates:

  • June 11, 2013
  • August 28, 2013
  • December 18, 2013

Schedule and payments are done at the same time when appointments are booked through the vendor’s website at    Click on the link and then go to Calendar  Look for the June 11, 2013 and find the time that is best for you schedule and pay for the service.

If you want to see a sample report please click here  it is pretty comprehensive.

Please send questions or comments to Luis.

Squat Snatch 4x5- 60,65,70,75 1RM
JT, 21-15-9
Handstand Push-ups, Ring Dips, Push-ups
Then 250m Farmer Walk
10 Min Mobility and Flexibility Lacrosse ball work on Gluts, Hamstrings, IT Band, Hip Flexer, Shoulder, Pectoral, Traps.

Thursday 04.11.14 – Word-Power



In the world of spam and junk mail I got something that really got my attention.   No, I didn’t buy anything I just was amused by their catchy email headline..  It read “You’re fat…Go on a Diet Immediately”  followed by the tag “A Way for You to Lose a Quick 25 lbs”.  I think words are very powerful and most of us don’t realize it.   The word lose and fat are words that I put in the “downer category”.  I don’t use these words unless I am describing the actual adipose tissue (aka FAT), not the person.   My second thought was, does anybody actually falls for these emails? I am not sure, I hope not.

But in any event, losing weight is not what we should be aiming for, we should be aiming to gain fitness, health, and happiness.  Just think about that for a moment what do you rather do, lose or gain?

So if you are new to CrossFit remember that losing weight should not be your primary goal.  Your primary goal should be getting fitter, getting healthier, getting happier. Measure your progress based on how you stronger you are getting, how you feel and how your clothes fit.  Forget the damn scale.

This morning I met a member that has been crossfitting with us for about 3 weeks and she was telling me how happier and fitter she feels.  That is what we do at SCCF, that is our mission and we love to hear stories like that.  Please, share them with us, and share them with your friends.

Many  workout, only a few actually train…   we train!!

Back Squats- 4x5 60,70,75,80% 1RM
21 OHS (95/65), 42 Pull ups
15 OHS, 30 Pull up
9 OHS, 18 Pull ups