Main – CrossFit Adult View Public Whiteboard Clean (1 hang clean + 1 full clean) Metcon (Time) E.M.O.M. ALT 8 MIN ALT 3 squat cleans (165/105) 12 pull ups ———– 5 rounds: 8 front squats 12 burpees 21 kb swings
Main – Metcon View Public Whiteboard Metcon (Time) 20-18-16-14-12-10-8-6-4-2 Reverse lunges Push ups 70 single unders after each set ——— Building run —————— 5 rounds: 12 side steps L 12 side steps R 20 kicks backs L 20 kick backs R 20 curl n press —————— B run
Main – CrossFit Adult View Public Whiteboard Hang Power Clean (3rep max) Metcon (Time) E.M.O.M. Alt 10min: 3 hang squat cleans, 3 bar over burpees 14 box jumps 3 rounds: 7 power cleans 15 hand stand push ups
Announcements Labor Day Schedule: 9:00am Crossfit and MetCon classes together! Come and enjoy the fun!New 1/2-hour Skills Class: Pull Ups! 5:30pm every Tuesday and Thursday! Main – CrossFit Adult View Public Whiteboard Hotshots 19 (Time) 6 Rounds… [ 22 more words. ]
Announcements Hi everyone!! New way to get your MHCF swag on! http://www.teespring.com/MHCF . Check it out and order what you want. As always, feedback is appreciated. Main – CrossFit Adult View Public Whiteboard Back Squat (5×3) Metcon (Time)… [ 24 more words. ]
Announcements Hi everyone!! New way to get your MHCF swag on! http://www.teespring.com/MHCF . Check it out and order what you want. As always, feedback is appreciated. Main – Metcon View Public Whiteboard Metcon (Time) 12min: 45 sec gos: jump lunge… [ 43 more words. ]
Looking for something fun to do this Saturday? Martin is hosting an Ugly Christmas Sweater party and asked us to make an announcement to invite everyone from Genesis. Where: Saturday, December 20th Time: 6:00pm Where: Martin and Manuela's house 1193 Brighton View Circle, Petaluma Attire: Ugly Sweater Required What to Bring: Your favorite appetizer or beverage to share Details: Throughout the evening there will be games and an ugly sweater contest. [ 32 more words. ]
Lend a helping hand this holiday season by donating a toy to the Stockton Police Youth Activities! We have a barrel place inside the gym, which will be there till December 23rd. All donations will be greatly appreciated!!!!
The Psoas is the primary connector between the torso and the leg. This deep, hidden muscle is very important; it affects posture, helps stabilize the spine, and, if it’s out of balance, can be a significant contributor to low back and pelvic pain.
TODAY'S WOD LIFT Deadlift: Spend 15 minutes working up to a heavy single METCON For time… “Grace” 30 Clean & Jerk (135/95) BUY OUT 10x10m plate push (AHAP) *use metal plates on gym floor The holiday season is upon us and lucky for you, ARCFit is here to help with your gift buying needs! First and foremost, we will be taking pre-orders on some new hoodie sweatshirts ($35) and t-shirts ($20). [ 246 more words. ]
Week 2, Day 1:
5 sets of the complex:
Snatch + 2 Hang Snatches @ 70-75%
Back Squats 5x3 @ 80%
AMRAP in 15 minutes:
10 deficit handstand push-ups (1 blue + 1 green plate / 1 blue plate)
Power WOD 12/15/14
Please remember if you followed the last cycle- +5 lbs to all upper body lifts 1rm and +10lbs to all lower body lifts and re-calculate your 90% number. Use that new number as your 1RM to calculate all percentages for this cycle.
Squat 5 reps at 65%
Squat 5 reps at 75%
Squat 5+ reps at 85%
** last set is 5+ ( as many reps as possible)
100 bandy leg curls
50 db split squats (50 each leg)
GHD sit ups
- See more at: http://crossfitcsa.com/2014/12/15/power-wod-121514/#sthash.6RzfGFHI.dpuf
Starting this week, our morning Open Gyms will focus on a single movement: either a lift, a skill, or a gymnastics movement. This week's movement is the Clean. Come in and work on your Cleans M/W/F at 8:00 to 9:30 and T/TR at 10:30 to noon with Dylan T, Tara, and/or Justin. (However, as always, you are always welcome to work on other movements, or WODs, during Open Gym.)
Starting This Week, morning Open Gym Sessions will focus on a specific movement: a lift, a gymnastic movement, or a skill.
This week's Morning Gym Sessions will focus on Cleans. Each week's movement will be announced on Monday's blog.Read more...
Sat Dec 20th, 9AM-1PM partner fun, Ballz N Chains fitness fun. Be there at 8:15-8:30 to warm up. We are starting heat 1, WOD 1 at 9AM. All non participants come hang out and support your friends.
Christmas Party 7PM that evening. Bring a dish and dress to impress.