ANNOUNCEMENTS!!!! Today is the beginning of our progressive Whole 30 Challenge. We are starting with cutting out DAIRY! "This means no cheese, cow milk, yogurt, cream, sour cream, kefir, and butter. The only exception to this rule is that you can have ghee." Let's clean up that...
ANNOUNCEMENTS!!!! Today is the beginning of our progressive Whole 30 Challenge. We are starting with cutting out DAIRY! "This means no cheese, cow milk, yogurt, cream, sour cream, kefir, and butter. The only exception to this rule is that you can have ghee." Let's clean up that...
ANNOUNCEMENTS!!!! *Labor Day Schedule (Monday, 9/4): 9:30am and 10:30am CrossFit, 11:30am BBC *1 Rep Max testing week will be Wednesday 9/6- Sunday 9/9 for the Back Squat, Push Press, and Deadlift. Next week (8/28-9/3) is De-load week. *Progressive Whole 30 Challenge: WEEK 1- NO DAIRY- starts Sept...
ANNOUNCEMENTS!!!! *Labor Day Schedule (Monday, 9/4): 9:30am and 10:30am CrossFit, 11:30am BBC *1 Rep Max testing week will be Wednesday 9/6- Sunday 9/9 for the Back Squat, Push Press, and Deadlift. Next week (8/28-9/3) is De-load week. *Progressive Whole 30 Challenge: WEEK 1- NO DAIRY- starts Sept...
ANNOUNCEMENTS!!!! *Labor Day Schedule (Monday, 9/4): 9:30am and 10:30am CrossFit, 11:30am BBC *1 Rep Max testing week will be Wednesday 9/6- Sunday 9/9 for the Back Squat, Push Press, and Deadlift. Next week (8/28-9/3) is De-load week. *Progressive Whole 30 Challenge: WEEK 1- NO DAIRY- starts Sept...
ANNOUNCEMENTS!!!! *Labor Day Schedule (Monday, 9/4): 9:30am and 10:30am CrossFit, 11:30am BBC *1 Rep Max testing week will be Wednesday 9/6- Sunday 9/9 for the Back Squat, Push Press, and Deadlift. Next week (8/28-9/3) is De-load week. *Progressive Whole 30 Challenge: WEEK 1- NO DAIRY- starts Sept...
ANNOUNCEMENTS!!!! *Labor Day Schedule (Monday, 9/4): 9:30am and 10:30am CrossFit, 11:30am BBC *1 Rep Max testing week will be Wednesday 9/6- Sunday 9/9 for the Back Squat, Push Press, and Deadlift. Next week (8/28-9/3) is De-load week. *Progressive Whole 30 Challenge: WEEK 1- NO DAIRY- starts Sept...
8:30am Lite N Tite WOD: 16 min AMRAP 8 Plate Burpees (45/35) 16 OH Walking Lunges (45/35) 200m Plate Carry Finisher Alt tabata T2B Plank up/downs 9:30 am and 10:30 am CrossFit Class Strength: Wendler Make-up, week 3. Percentages are based off of 90% of 1 RM 75% + 10# x 5 85% + 10# x 3 95% +...
Skill: Rope Climb Technique Test: Rope climb at hardest progression, (i.e. legless, L-sit, weighted L-Sit) WOD: 20 min AMRAP 3,6,9,12 Bar Muscle Ups 10,20,30,40 Air Squats Lv1/Lv2: 6,9,12,15 Pull-ups/ C2B Pull-ups 10,20,30,40 Air Squats Return to the first set after finishing the 12/40 set. Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/aug25/"]WOD...
Strength: Deadlift Wendler week 3, cycle 2 take 90% of 1 RM then, 75% + 10# x 5 85% + 10# x 3 95% + 10# x max reps WOD: For time: 30 cal Assault Bike 30 cal Row 30 Hang Power Cleans 30 FR Lunges (forward step) Running clock- start off 6...