Normal Class Schedule today!! Warm: 2 min of any cardio (run, bike, row) Then, 2rds 30 Russian Twists 10 Singled Leg Romanian DL w/ light DBs (each leg) 8 Side Lunges each leg w/ DBs 20 Shoulder Taps Then, 300 DU for time w/ Burpee Penalty Lv1: no penalty Lv2: 3 Burpees Lv3: 8 Burpees 6 min...
[caption id="attachment_10908" align="aligncenter" width="550"] Box is closed today for a Nike photo shoot. Take some time for active recovery and mobility! See you back to normal schedule Friday to hit it hard! ...
ANNOUNCEMENT!! For class today, meet at 16th and DeHaro outside World Gym We will not be able to go inside the box because our space is being used for a photo shoot! Come for a classic CFPH outdoor WOD instead! Sorry for the trouble and thanks...
ANNOUNCEMENT!! We will be CLOSED this Wednesday (7/12) and Thursday (7/13). Our space is being used for a photoshoot! We will be doing an outdoor WOD for Wednesday's classes (see the WOD blog for info on where to meet). But all classes will be canceled...
Strength: Find 1 rep max Back Squat (20 min) WOD: 7 min AMRAP 10/8 Cal Assault Bike 5 Bar MU/ 8 Strict Burpee to a C2B Pull-up 3 min Rest 7 min AMRAP 10/8 cal Row 7 Thrusters Lv1: 75/55 Lv2: 105/70 Lv3: 135/95 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/july10/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account?...
9:30 am and 10:30 am CrossFit Class Strength: Power Snatch Every 90 sec 3-3-2-2-1-1-1-1 WOD: Alternating EMOM 15 -Seated Russian twists w/ DB/KB for reps (53/35) -KB/DB Snatch for reps (53/35) -Strict Pull-ups for reps Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/july09/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero...
8:30 am Lite N Tite July Challenge- Find Max Unbroken Wall Balls Then, finish “Karen” 150 Wall Balls Partner Glute-ham raise 3x8 Super set Reverse DB flys 3x10 9:30 am and 10:30 am CrossFit Class WOD A: July Challenge- Find Max Unbroken Wall Balls, then finish "Karen" 150 Wall Balls WOD B: "Annie" 50-40-30-20-10 Double...
Strength: Clean Pull 5x2 @ 100%+ of clean WOD: 3rds for time 15 Sumo DL 400 m run Lv1: 135/95 Lv2: 165/125 Lv3: 205/155 Finish: 3x5 Around the Worlds Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/july07/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to this tool...
Strength: 18 min to find a 1 rep max Push Press Then, find max Jerks at that weight. Split or push OK WOD: Every 3 min complete...
Normal Class Schedule Today! Strength: Pause Back Squats 4x3 (3 sec pause at bottom) ~70% of max Back Rack holds 4x10 sec @ ~110%+ WOD: 12-10-8-6-4-2: OH Walking Lunges w/plate (each leg) Plate Burpees Toes-2-Bar Lv1: 25/15 Lv2: 35/25 Lv3: 45/35 Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/july05/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click...