Have you signed up to get "dunked" yet? Test your body-composition with the gold standard test of hydrostatic weighing. Fitness Wave will be outside our box this Sunday, March 22. Sign up for a spot here. Strength: Single arm bent over rows (on bench) 4x10-15...
NO 5PM CLASS! Instead come watch CrossFit Open 15.4 Announcement with us! Have you signed up to get "dunked" yet? Test your body-composition with the gold standard test of hydrostatic weighing. Fitness Wave will be outside our box this Sunday, March 22. Sign up for a...
Warm-up: “Bring Sally Up air squats” WOD: 100 DU 21 single arm KB Thursters 21 Pull-ups 100 DU 15 KB Thursters 15 Pull-ups 100 DU 9 KB Thursters 9 Pull-ups *Single arm Thrusters! Finisher: Accumulate 5 min plank hold on elbows ...
WOD: EMOM Must Share a Bar! With a running clock, every minute perform 1 lift and add 10 lb. Start with an empty barbell and Snatch for as long as possible. Once you cannot Snatch the weight, Clean for as long as possible. Once you cannot Clean the weight, Deadlift...
IT'S DUNK TIME! Fitness Wave NorCal will be outside our box this Sunday, March 22nd if you are doing the Beyond the Whiteboard Challenge or are interested in finding your body composition. It has been 9 weeks since they have been here last. They only...
STRENGTH: Find a 3 rep max Shoulder to Overhead (S20) WOD: Every 2 min 2,4,6, restart at 2.. for 4 sets (16 min) Shoulder to Overhead Overhead Barbell Lunges *add weight after each 6-rep set* Men’s suggested weights Lv1: 55/65/75 Lv2: 75/85/95 Lv3: 95/105/115 Women’s suggested weights Lv1: 35/45/55 Lv2: 55/65/75 Lv3: 85/95/105 Awesome job to those of you...
Saturday Schedule (every Saturday for the next 3 weeks) Come in anytime between 9:30am-11:30am to WOD. Sign up for a heat on the whiteboard when you arrive ONLY if you are registered and need a judge. You can get familiar with the WOD standards here. At...
IT'S DUNK TIME! Fitness Wave NorCal will be outside our box this Saturday March 14, and Sunday March 22nd if you are doing the Beyond the Whiteboard Challenge or are interested in finding your body composition. It has been 8 weeks since they have been...
NO 5PM CLASS! Instead come watch CrossFit Open 15.2 Announcement with us! 6am, 7am, 8am & 12pm class WOD: 8 Rds: (16 min) Every 90 sec with 30 sec rest 3 Snatches @ 65% 1RM, then bar facing burpees for reps Lv1: Power Snatch 65/45 Lv2: Power Snatch +...
IT'S DUNK TIME! Fitness Wave NorCal will be outside our box this Saturday if you are doing the Beyond the Whiteboard Challenge or are interested in finding your body composition. It has been 8 weeks since they have been here last. They only have a...