New Paleo challenge coming soon! Time to get your body tuned up like a well-oiled machine for the 2015 CrossFit Open. Sign up to measurement you body composition on Saturday, Jan 17th before the spots fill up! You can sign up here. STR: Front Squat Test 1RM...
New Paleo challenge coming soon! Time to get your body tuned up like a well-oiled machine for the 2015 CrossFit Open. Sign up to measurement you body composition on Saturday, Jan 17th before the spots fill up! You can sign up here. Thank you to Dave...
STR: Test 1 RM Deadlift (20 min max) WOD:7rds 30on/30off 30sec AMRAP C2B Pull ups 30 sec rest 30 sec AMRAP Jumping Lunges 30 sec rest [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/08"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to this tool for our member athletes....
Benchmark Test 1 RM Back Squat (20 min max) WOD: 5 rds 2 min interval 20 KBS 15 Goblet Squats Burpees for reps 1 min rest Lv1: 35/18 Lv2: 44/25 Lv3: 53/35 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/07"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to this tool for...
Today, from 6-9pm is our free Olympic Lifting Seminar with the famous Dave Spitz. There will be no night classes to make space for this awesome seminar. See you there! Skill: 500m row for time 2 min rest 4 sets Finisher: (12 min cap) “Annie” 50-40-30-20-10 DU Situps [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/06"]WOD LOGGING[/standout-css3-button] Don't have...
This Tuesday, Jan 6th from 6-9pm is our free Olympic Lifting Seminar with the famous Dave Spitz. There will be no night classes to make space for this awesome seminar. See you there! Benchmark Test: 1 RM Strict Press We will be testing maxes all this week! WOD:...
This Tuesday, Jan 6th from 6-9pm is our free Olympic Lifting Seminar with the famous Dave Spitz. There will be no night classes to make space for this awesome seminar. See you there! Mobilize: Ankles and Lats 1. Overhead Tissue Smash 2. Banded Heel Cord- Anterior Approach Strength: 15...
This Tuesday, Jan 6th from 6-9pm is our free Olympic Lifting Seminar with the famous Dave Spitz. There will be no night classes to make space for this awesome seminar. See you there! Skill: Bar muscle up progressions Sternum to bar pull-ups Hips to bar pull-ups Lv1/Lv2: kipping pull-up...
This Tuesday, Jan 6th from 6-9pm is our free Olympic Lifting Seminar with the famous Dave Spitz. There will be no night classes to make space for this awesome seminar. See you there! Strength: Bench Press 5x3 @ 75-80% of 1rm WOD: 4rds 3 min AMRAP 8 Deadlifts 8 Bar...
Regular Group Class at 4pm and 5pm only! What is your short term (3 month) and long term goal of this new year (in CF)? WOD: “New Years Countdown” 10-1 Front Squats Ball Slams 100 m dball carry between sets Lv1: 85/60, 15# dball Lv2: 105/70, 20# ball Lv3: 135/95, 30#dball Finisher: accumulate 2 min L-sit hold...