Making a run for it...
Our SF marathon runner club!

Our SF marathon runner club!

Good luck to this crew that has been training hard to get ready for the SF marathon this Sunday. Coach Samantha, Nick, Leandro, Ronil, Jamie and Goli have been putting in the miles to get prepared and the time to perform is finally here. This was a dedicated group as I heard all about the training cycle to get ready to peak for the run and it seems like they are all well prepared and learned a lot. Good luck and have fun this weekend!

Workout 07/19/2017

As many rounds as possible in 12 minutes

5 1-arm hang kettlebell clean and press (53#/35#)

5 1-arm Kettlebell thruster

5 burpee

*alternate arms each round

Futures have started!
Coach Michael leading the Futures program!

Coach Michael leading the Futures program!

Coach Michael leading the futures program, k teaching them proper fundamentals that will carry over to any sport. This is a 6 week program meeting 2 x week on Monday and Wednesday, still time to join contact michael@crossfitjigsaw with questions.

Workout 07/18/2017

For time

Buy in - 30/20 calorie Row or ski

5 rounds 

15 Push jerk (135#/95#)

10 Pull-up

Buy out - 30/20 calorie row or ski

*If class size allows, start with the row and finish with the ski

Unilateral loading
Pedro working a 1 arm thruster 

Pedro working a 1 arm thruster 

Practicing 1-arm movements helps us find any imbalances and prevent compensation from a dominant side doing all the work. Pay attention to any differences in working one arm from the other and focus on moving with the same movement pattern on both sides. 

Workout 07/17/2017

For time on a running clock

0 - 10:00

Run 800 meter

30 Deadlift (225#/155#)

10:00 - 20:00

30 Deadlift 

Run 800 meter

*scale to finish within 7 minutes

Have you tried the Cardio class?
Cardio classes are a fun and challenging way to switch things up

Cardio classes are a fun and challenging way to switch things up

Have you attended a Cardio class yet? They are offered on Monday - Thursday at 8pm and Saturday at 8am, come try a new challenge!

Workout 07/15/2017

For time - teams of 2

400 meter weighted run

4 rounds 

30 Front Squat 

30 Box step up (20")

then 400 meter weighted run

*Use sandbags, slam balls, kettlebells or dumbbells for weights, make it challenging