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You could throw in the towel, or you can use it to wipe the sweat off your face.

Remember, Friday is NOT a rest day!!



Kudos for coming back today after the lunges yesterday.   I enjoyed the lunges and the wall balls yesterday, but I had enough of those for a while.   uff!!



So we are doing weighted pullups again today.   Last time we did these was on the 24th of April, that was your baseline.   This time you should be able to do just as good or better.

It is very important that you keep track of your progress on your logbook.   There are too many of us now for the trainer to remember how much each one of us needs to lift.   Use the logbook to track your workouts.   Remember, we can't improve if we won't measure and track our progress.

I met an incredible person today.  She leads a non-profit organization that does some amazing  work in Africa.  They are empowering young people to become leaders in their community.  Very inspiring...  I am getting involved, you will hear about this from me soon enough.



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.


Coach Bre is having a well deserved vacation this week.   She will be back next week recharged and ready to kick some.... you know what.  Class schedule is as usual..  I know you are missing Bre, she will be back soon enough.   In the meantime, show some love to the awesome coaches that will be covering for her.



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