Announcement!- 6 week Team Paleo Challenge starts Jan 21st. Schedule your Body Composition test here with Fitness Wave NorCal. Hurry! Spaces will fill up! See more details about the Paleo Challenge HERE. Skill: 5 min AMRAP DU -Burpee penalty for tripping Lv1- no penalty Lv2- 3 burpees Lv3- 10 burpees Gymnastics: Alt...
Announcement!- 6 week Team Paleo Challenge starts Jan 21st. Schedule your Body Composition test here with Fitness Wave NorCal. Hurry! Spaces will fill up! See more details about the Paleo Challenge HERE. Strength: Deadlift Wendler Wk 2 All % are based of 90% of 1RM 70% x3 80%...
2017 6-Week Team Paleo Challenge! Shake off that extra holiday weight and get you body ready for the upcoming CrossFit Open in March with this incredibly effective challenge. Info Session Saturday, Jan 14th @ 10-10:30 am Start- Jan 21, End- March 4, 2017 Paleolithic Diet: Why? It is...
December Challenge Re-test Max Unbroken: Lv1- Pull-ups Lv2- C2B Lv3- BMU Strength: Strict Press Wendler Wk 2 All % are based of 90% of 1RM 70% x3 80% x3 90% x Max reps WOD: 15 min EMOM Min 1: 3 Clean & Jerk Min 2: 2 C&J Min 3: 1 C&J Min 4: 3 C&J Min 5: 2 C&J Min 6:...
Strength: Back Squat Wendler Wk 2 All % are based of 90% of 1RM 70% x3 80% x3 90% x Max reps Benchmark WOD: “Christine” 3rds for time 500 m row 12 Deadlifts @ Bodyweight 21 Box Jumps 24/20” Lv1: 50% of BW Lv2: 75% of BW Athlete of the month for December is Rob Ramirez! Congrats...
Happy Holidays! Photo by our Athlete, Sasha Yevelev Regular Schedule today, no class Sunday, Dec 25. Regular schedule 12/26! 8:30 am Lite N Tite "12 days of Christmas"- LNT style 1 wall walk 2 Rope walks 3 Burpees 4 Pull-ups 5 Wall Balls, 30/20 6 Box Jumps 7 Kettlebell Swings, 53/35 8 OH...
Regular Schedule Today! Strength: Every 90 sec for 8 sets Power Clean + Hang (squat) Clean + Front Squat WOD: 4 cycles 3 min AMRAP 8 Hang Squat Cleans 8 Shoot thrus (no pushup or dip) 1 min rest (restart AMRAP ea cycle) Lv1: 65/45, 20" box Lv2: 95/65, jerk boxes (or stacked plates) Lv3: 115/75, parallettes...
Skill: Bar MU Practice Lv1: Kip pull-ups Lv2: C2B then, EMOM 5 3 Pull-Up + 2 C2B + 1 BMU Scale: 3-5 reps of hardest pull-up/Bar MU progression Strength: Deadlift Wendler wk 1 All % are based of 90% of 1RM 65% x 5 75% x 5 85% x Max reps WOD: 10-1 Jumping Lunges (each leg) 1-10 Clapping...
Strength A: Strict Press Wendler wk 1 All % are based of 90% of 1RM 65% x 5 75% x 5 85% x Max reps Strength B: E90sec- 6rds Hang Power SN+ Snatch Bal + OHS WOD: 30on/30off- 5 rds 30 sec AD for calories 30 sec Rest 30 sec Shoulder-to-Overhead for reps 30 sec Rest Lv1: 75/55 Lv2: 115/75 Lv3:...
Strength: Back Squat Wendler wk 1 All % are based of 90% of 1RM 65% x 5 75% x 5 85% x Max reps WOD: 7 min AMRAP increasing ladder 2,4,6,8...