Posts tagged go ruck
Fall back and Schedule changes
Important-Schedule-Change-Update.png

Don’t forget we set our clocks back this weekend and the schedule changes that will take effect this coming week -

We have changes to our schedule upcoming, please take note. Changes effective 11/05

*6am classes will start at 5:30am Monday - Friday

*Cardio classes will only be Tuesday and Thursday 8-8:30pm and Saturday 8-8:30am

*Olympic Lifting classes canceled, new program/class T.B.A.

Workout 11/03/2018

Teams of 2 - 3 rounds for time

50 Dumbbell Devils Press (50#/35#)

50 Burpee

*Each partner must complete 200 meter Farmers carry during burpees

Solid rack
Jay working a pause squat with Kettlebells 

Jay working a pause squat with Kettlebells 

Jay warming up with double kettlebells for the pause front squats yesterday. She is in a solid bottom position with her squat and rack position. We can always get creative with different implements to load with other than a barbell. If that's for injury or just to change the stimulus, come try out all of our fun toys.

Workout 05/02/2018

Every 5 minutes x 4 rounds

25 Wallball (30#/20#)
Sprint 400 meters

*Score each round for time, scale to a load/distance you can complete unbroken

Saturday plans??

We have 4 teams competing this weekend at CrossFit Pleasanton 2nd annual Spring Fling. Sean and Mary, Emil and Jamie, Brock and Paige, Courtney and I. Come out and cheer on our teams, heat times are posted on the events page. 

Workout 04/20/2017

As many rounds as possible in 4 minutes at each station, rest 2 minutes between stations 

1 - Row (meters)

2 - 6 Russian kettle bell swing (80#/60#) + 4 Strict Ring Dip

3 - Ski (meters)

4 - 6 Dumbell hang cluster (50#/35#) + 1 rope climb

Explosive!
 Nik getting explosive with his clapping push up!

 Nik getting explosive with his clapping push up!

Nik showing off his explosiveness during Tuesday's workout with clapping push-ups. Can you make them look as easy as Nik? 

*Come cheerier 4 teams competing this Saturday in Pleasanton - Details here 

Workout 04/19/2017

"Air Force"

For time

20 Thruster (95#/65#)

20 Sumo deadlift high pull

20 Push jerk

20 Overhead squat

20 Front squat

*Perform 4 burpee every minute starting at 1:00. Must stop at the top of the minute, pick up where you left off.*

Push hard
5pm class getting after some interval sprints 

5pm class getting after some interval sprints 

Why is the Assault Bike so hard?? Short interval sprints are taxing and can get you anaerobic and aerobic benefits. When there is a short sprint see how fast and hard you can go, recover and repeat!

*Closed Sunday 04/16 for Easter

*Shirt orders due today 04/12

Workout 04/12/2017

For load

"Bear Complex"

1-1-1-1-1

Each complex consists of 7 rounds of

Power clean + Front squat + Push Press + Back squat + Push press

Each complex must be performed unbroken, touch and go reps from the ground. Rest as needed between sets