Saturday 07.12.14

Member WOD at 9am.
Bring your friends to our Fitness4Free Class at 10am
551 Taylor Way #5
San Carlos, CA 94070

WOD
Teams of 2
25 Minute Cap
25 Pull ups
50 KB Swing (53/35)
75 partner plank n burpee
100 Wall ball (20/14))
75 partner plank n burpee
50 KB Swing (53/35)
25 Pull Ups
** reps can be split however you like and assisted partner pull ups will be legal

Friday 07.11.14

burpee_challenge

A few things going on at the gym..

A)  We are currently doing our burpee challenge..  It is a great way to learn to love something that most people hate.   Burpees are awesome.. right?

B) This upcoming Saturday we have a WetWOD,   we are doing a Swim WOD,  all members are invited to attend.  Check the members facebook page to get details.

C) Our community workout will happen on Saturday at 10 AM..   Come join,  learn what CF is all about and get a good workout.  Everybody is invited,  our address is 551 Taylor Way, Unit #5 San Carlos, CA 94070.

Skills/Strength
Front squat 1RM
Heavier than June 16th
WOD
5 Rounds
12 DB Alt. Box Step Ups (AHAP)
8 DB Alt. Prone Rows
4 DB Alt. Turkish Get Up

Thursday 07.10.14

dumbell

Bring your friends on Saturday for our Fitness4Free class at 10am. Will be a fun workout, scaleable and a great way introduce anyone you know (and love) to Crossfit!  Share the pain, Open to all skill levels for#crossfitnewbies#crossfit #crossfitguys #crossfitgirls #fit #fitness #exercise #oly#lift #dumbbells #wod #pr

Skills/Strength
Snatch max day
heavier than June 26th
WOD
15 Min AMRAP
15 Thrusters (100/65)
15 C2B Pull Up

Tuesday 07.08.14

elizabeth

Elizabeth is one of the CrossFit benchmark “Girl” WODs (because of the name, not because they are designed for women)  (Athlepedia.com)

 

Skills/Strength
Clean & Jerk max of day heavier than June 17th
WOD
ELIZABETH
21-15-9
Squat Clean (135/95)
Ring Dips