08 May OUTWOD- Saturday, May 9
Athlete Check-in at 9 am. Go time 10 am-12pm. Prizes and awards around 12:30. No 9:30am, 10:30am, Open Gym, Or Barbell Club today! Get your Costumes ready and lets have some fun! ...
07 May WOD- Friday, May 8
Get your Costumes ready and lets have some fun! No group classes Saturday Warm-up Row 500 m w/o straps at a 20s/m rate Dynamic stretches WOD 1: Row max calories in 50 pulls 2 attempts 3 min cap per attempt 2-3 min rest between attempts Snatch warm-up WOD 2: for time (16...
06 May WOD- Thursday, May 7
Get your Costumes ready and lets have some fun! No group classes Saturday Warmup: Run 800 Dynamic stretches Then, 3rds 45 sec stations Singles/DU Ring Rows Shoot thrus Strength: Wendler Wk2, cycle 2 Bench % based on 90% of 1 RM 70% x3 80% x3 90% xMR add 10# to numbers from 4/9 WOD: 7 min Amrap 7 Pull-ups 21 DUs 7 T2B 21...
05 May WOD- Wednesday May 6
Register by Wednesday, May 5th Click here for the Facebook event page to register. STRENGTH: 10 min EMOM 1 Clean & Jerk *add 5-10# each min. Work up to a heavy 1 rep WOD: 100 Burpees for time 3 Clean EMOM Lv1: 75/55 Lv2: 115/75 Lv3: 155/115 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/May06"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging...
04 May WOD- Tuesday May 5
Register by Wednesday, May 5th Click here for the Facebook event page to register. Warm-up: 2 rds 200m run/row 20 walking Lunges 10 boostrappers then, 2 rds 200m run/row 10 Back squats w/bar 10 Good mornings w/bar 10 Spider lunge stretch STRENGTH: Wendler Wk 2, cycle 2 Back Squat % based on 90% of 1 RM 70% x3 80%...
03 May WOD- Monday, May 4
Register by Wednesday, May 5th Click here for the Facebook event page to register. Strength: Split Jerk 3-3-2-2-1-1 (work up to a heavy one rep) WOD: 5 rds for time 10 HSPU 15 DL 20 Box Jumps 24/20 Lv1: box, 95/65 Lv2: bar, 135/95 Lv3: 165/135 BTWB Challenge Re-est: "Angie" [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/May04"]WOD LOGGING[/standout-css3-button] Don't have...
03 May WOD- Sunday May 3
Register by Wednesday, May 5th Click here for the Facebook event page to register. Strength: OHS 5x2 (work up to a heavy 2 rep) WODA: 3 min Max Reps Pull-ups, Burpee Penalty for dropping off bar Lv1: 3 min AMRAP Max Burpee Pull- ups Lv2: 5 Burpee penalty Lv3:...
01 May WOD- Saturday, May 2
Saturday 10:30 am Mobility Class with Carly is on! Register by Wednesday, May 5th Click here for the Facebook event page to register. Skill: Every 2 min Sprint 100 m 8 rds WOD: “2 against 1” 3 person groups 3rds for total reps Stations: Row 400 m- time keeper Wall...
30 Apr WOD- Friday May 1
We are super stoked to be hosting an OUTWOD event on the West Coast and to have such a strong community behind the event. Check Out our FB event page and also OUTWOD's website for more information about past events. Click here for the Facebook event...
29 Apr WOD- Thursday, April 30
We are super stoked to be hosting an OUTWOD event on the West Coast and to have such a strong community behind the event. Check Out our FB event page and also OUTWOD's website for more information about past events. Click here for the Facebook event...