Gymnastics Movement Seminar with world-renown expert, Carl Paoli, at YOUR box Saturday, Jan 30. Get your muscle-up, handstand push-up, pistol goals started! Click here to register or for more info. Strength: Every 2 min for 10 min 8 Push Press WOD: 15-12-9 OHS Bar facing burpees rest 3 min 16-12-10 FR BB...
Gymnastics Movement Seminar with world-renown expert, Carl Paoli, at YOUR box Saturday, Jan 30. Get your muscle-up, handstand push-up, pistol goals started! Click here to register or for more info. 9am Lite N Tite Benchmark WOD: "Helen" 3 rounds for time 400 m run 21 KBS 53/35 12 Pull-ups WOD 2: Tabata: sit-ups-...
Gymnastics Movement Seminar with world-renown expert, Carl Paoli, at YOUR box Saturday, Jan 30. Get your muscle-up, handstand push-up, pistol goals started! Click here to register or for more info. Skill/ Strength: HSPU Every 2 mins for 6 sets max effort strict x 3 sets then max effort...
Strength: Deadlift 12,10,8,8,8 find a heavy set of 8 reps WOD: 50 Sit-Ups buy-in then 3 rounds 500 m Row 400 m Run then 50 Sit-Ups cash out 23 min cap Presenting Athlete of the Month for January: Pablo Bravo! Check out Pablo's Journey Here Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Jan21/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB...
Presenting Athlete of the Month for January: Pablo Bravo! Check out Pablo's Journey Here Warm-up 5 min AMRAP Barbell Complex Strength: Every 90 sec - 5 sets 8 Strict Press EMOM 5 3 Power Snatch then.. 5 mins build to max PS WOD: 4 AMRAP 3 DB burpee 6 DB walking lunge Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Jan20/"]WOD...
Presenting Athlete of the Month for January: Pablo Bravo! Check out Pablo's Journey Here Warm-up 15 Cal Row or Air Dyne 10 spider lunges 10 air squat 15 cal row/air dyne 10 good mornings w/ bar 10 back squats with bar 15 cal row/ air dyne 15 ball slams 10 back squats loaded (ex:...
It's not too late to sign-up for the Paleo Challenge. Email alexis@crossfitpotrerohill.com for more info. Skill: Pull-up technique Benchmark WOD: “Cindy” 20 min AMRAP 5 Pull-ups 10 Push-ups 15 air squats Lv3: C2B Presenting Athlete of the Month for January: Pablo Bravo! Check out Pablo's Journey Here Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Jan18/"]WOD...
It's not too late to sign-up for the Paleo Challenge. Book your time ASAP- Click here. Email alexis@crossfitpotrerohill.com for more info. Strength: Romanian Deadlift 5x5 WOD: 3rds 3 min on/ 1 min off 100 Double Unders Max rep Squat Clean Lv1: 95/65 Lv2: 135/95 Lv3: 155/115 *scale back amount of DU or do...
First body composition "weigh-in" for the Paleo Challenge is today! It's not too late to sign-up. Book your time ASAP- Click here. Email alexis@crossfitpotrerohill.com for more info. 9:30 and 10:30 am WOD Benchmark test: 8 min to find max vertical jump from stand still- (hold chalk in...
First body composition "weigh-in" for the Paleo Challenge is this Saturday, Jan 16th. It's not too late to sign-up. Book your time ASAP- Click here. Email alexis@crossfitpotrerohill.com for more info. Strength: Every 2 min for 6 sets Snatch Balance + 2 OHS then, Every 90 sec for 6 sets: Hang...