AnnouncementsNew Open Gym HoursMondays & Tuesdays 3pm at CFPHPotrero Hill, South Park - CrossFitWOD (3 Rounds for reps) Tabata: 20 sec on/ 10 sec off- 8 rds of each Row or ski rest 2 min Bike cal rest 2 min Side shuffle runs, 15 ft ...
AnnouncementsNew Open Gym HoursMondays & Tuesdays 3pm at CFPHPotrero Hill, South Park - CrossFitWOD (7 Rounds for weight)Alternating EMOM 14 Odd mins- 2 Touch-and-go Snatch (any style) Even min- 3-5 Strict Chest-to-bar Pull-upWeek PreviewThurs- Monostructural conditioning Fri- CF Open 25.2 Sat- TBD...
AnnouncementsNew Open Gym HoursMondays & Tuesdays 3pm at CFPHPotrero Hill, South Park - CrossFitChallenge of the MonthFreestanding Handstand Push-up (Find a max set or 1 rep at hardest progression)1-Mile Run (Time)Max Effort 1-Mile RunWeek PreviewWed- Snatch/ Strict Pull-ups Thurs- Monostructural conditioning Fri- CF Open 25.2 Sat- TBD...
AnnouncementsNew Open Gym HoursMondays & Tuesdays 3pm at CFPHPotrero Hill, South Park - CrossFitWOD (Time)For Time: 21-15-9 Push Press Box Jumps, 24/20" Russian KBS Lv1: 65/45, 35/18 Lv2: 75/55, 44/25 Lv3: 95/65, 53/35 8 min capWeek PreviewTues- Challenge of the Month: HSPU/ Mile test Wed- Snatch/ Strict Pull-ups Thurs- Monostructural conditioning Fri- CF Open 25.2 Sat- TBD...
Potrero Hill - CrossFitWOD (AMRAP - Rounds and Reps)10 min AMRAP 1,2,3… Ring Muscle Up 100m runScaled Option (AMRAP - Rounds and Reps)10 min AMRAP 2,4,6… Box Dips 2,4,6… Ring Rows 100m run...
Potrero Hill, South Park - Olympic LiftingMuscle Clean + Front Squat (5 x 2 @ 20-35%)Tall Cleans (5x2 @ 20-35%)Rise up to triple extension, pause, and drop to bottom of front squatClean (6x1 @ 88-93% Every 3 min for 6 sets)Good Mornings (3x10)...
Potrero Hill, South Park - CrossFitSquat Clean (6 x 3 -Start at 65% and increase as desired to find a heavy load. -2-3 min rest between sets -Touch and go is not required )...
South Park - WOD LiteWOD (AMRAP - Rounds and Reps)3 min AMRAP/ 1 min rest- 5 rounds Row 15/10 cal buy-in AMRAP in remaining time 5 Burpees to target, 6" 10 Goblet Squats Lv1: 25/15 Lv2: 35/25 Lv3: 53/35...
Potrero Hill, South Park - CrossFitCrossFit Games Open 25.1 Rx (Ages 16-54) (AMRAP - Rounds and Reps)As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell* 3 dumbbell hang clean-to-overheads* 30-foot walking lunge (2 x 15 feet) *After completing each round, add...
AnnouncementsFriday Night Lights Theme:2/28/25 Wear Green/CamoLet's have some fuuuuuuun!Potrero Hill, South Park - CrossFitWOD (5 Rounds for reps) 1 min stations for max reps - 5 rounds Row for cal Crossovers for reps Bike for cal restMobility (Checkmark)Front rack/ OH mobilityWeek PreviewFriday- CF Open 25.1...