02 Oct

Posted at 20:00h in WOD

Let us present to you the Athlete of the Month October: Haydee Campos! See Haydee's CrossFit journey here. NO SATURDAY 10:30AM MOBILITY CLASS for the month of October. Will pick back up in November. 9 am Lite N Tite WOD: Part 1) Alt EMOM 12 8-15 Ring Push-ups/...

01 Oct

Posted at 20:00h in WOD

Let us present to you the Athlete of the Month October: Haydee Campos! See Haydee's CrossFit journey here. Strength: Every 90 for 5 sets 2 Push Press + 2 Push Jerk (off rack is OK but not required) WOD 250 m row 30,20,10 Plate Burpees OH Walking Lunges Lv1: 25/15 Lv2: 35/25 Lv3: 45/35 Log your...

30 Sep

Posted at 20:15h in WOD

Mobility Lab today at 7am! Come to increase performance and prevent injuries. Let us present to you the Athlete of the Month October: Haydee Campos! See Haydee's CrossFit journey here. Warm: 5 min squat hold *If form breaks, rest* Strength: Every 2 min for 10 mins Paused Back Squats...

30 Sep

Posted at 20:00h in WOD

We want to profile one CFPH Athlete once a month based on goals achieved, spirit, and all-around AWESOMENESS! Presenting CFPH October 2015's Athlete of the month: Haydee Campos! We all know that sticking with something new, throughout the year and holidays can be a challenge. But...

29 Sep

Posted at 20:35h in WOD

Strength: EMOM 9 5-3-1-5-3-1-5-3-1 Strict Pull-up Lv1: 8-6-4-8-6-4-8-6-4 Ring Rows Lv2: 3-3-3-3-3 Neg pull-ups + 3-3-3 banded strict WOD: 3 rounds: Offense/Defense O: 1 Power clean + 1 Hang Power Clean + 1 Jerk Complex for reps D: 400m run 1 Complex = 1 rep Lv1: 85/55 Lv2: 115/75 Lv3: 135/95 Let us present the...

28 Sep

Posted at 21:40h in WOD

All Levels CrossFit: Strength A: 8 min to build to max 2 rep Hang Power Snatch Strength B: Every 2 min for 10 min 2 OHS (off rack) WOD: for time 30 Burpees 30 Burpee Box Jump Overs 30 Box Jump Overs Lite N Tite 6pm WOD: Strength: Single Leg Romanian DL w/...

27 Sep

Posted at 20:00h in WOD

Strength: Bench Press 5x3 @80-85% WOD: for time 21- 15- 9 Pull-Ups KBS Goblet Squat Lv1: 35/15 Lv2: 44/25 Lv3: 53/35 Let us present the athlete of the month for September: Nick Poggetti! Read more about Nick's CrossFit journey here. Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/sept/28"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click...

26 Sep

Posted at 20:00h in WOD

Strength: Every 2 min for 10 min 8 Back-Rack Reverse Lunges *focus on balance and using the front leg to drive out of the bottom of lunge. WOD: “einnA+” 10-20-30-40-50 Sit-Ups Double Unders Air Squats Finish: Tabata Plank Hold Let us present the athlete of the month for September: Nick Poggetti! Read more...

25 Sep

Posted at 20:00h in WOD

Lite N Tite 9am Class: WOD 1: 3 rds for time -25 Ball Slams (30/20) -Bear Crawl ball push length of rig -200 m Ball carry -Burpee ball toss to the end of rig rest 5-7 min WOD 2: for time 5-4-3-2-1 Wall Walks 34-30-24-20-14 Jumping Lunges (total) 9:30 and 10:30am Regular CrossFit Class Warm: Ring...

24 Sep

Posted at 20:00h in WOD

Strength: Alternating EMOM 10 min -3-5 Ring Dips or 1 MU + 2-5 dips -20 Hollow Rocks WOD: 8 rds Every 90 sec 5 Hang Power Cleans 30 DU/ 30 Lateral Hops Lv1: 75/45 Lv2: 105/65 Lv3: 125/85 Let us present the athlete of the month for September: Nick Poggetti! Read more about...