09 Oct WOD- Monday, Oct 10
Martina Tran is our Athlete of the Month for October! Check out Tina's CrossFit story here. Skill: Kipping HSPU technique and drills Lv3: practice free HSPU WOD: 18 min AMRAP 9 Box Jump overs 24/20 6...
WOD Blog
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08 Oct WOD- Sunday Oct 9
Martina Tran is our Athlete of the Month for October! Check out Tina's CrossFit story here. 9:30am and 10:30am Regular CrossFit Strength: Clean Pulls 3-3-2-2 E2M for 8 min Skill: 3 rds 1 Rope legless climb...
07 Oct WOD- Saturday, Oct 8
Martina Tran is our Athlete of the Month for October! Check out Tina's CrossFit story here. 8:30am Lite N Tite Warm up Burpee box jump train 6 boxes 5 rds WOD: 2 min AMRAP 5...
06 Oct WOD- Friday, Oct 7
Martina Tran is our Athlete of the Month for October! Check out Tina's CrossFit story here. Strength: 3 Pause Front Squats Every 2 min for 10 min (3 sec pause) WOD: 7rds for time 5 Curtis...
05 Oct WOD- Thursday, Oct 6
Martina Tran is our Athlete of the Month for October! Check out Tina's CrossFit story here. Skill Warm-up 5 min AMRAP w/ bar 3 reps of each Muscle SN Press SN bal SN Bal Hang...
04 Oct WOD- Wednesday, Oct 5
Martina Tran is our Athlete of the Month for October! Check out Tina's CrossFit story here. WOD: Running Clock: (Stagger start as needed) 3, 100’ Sled push (+65/35) then, 6 rds 8 Deadlifts @ 75% 12 Toes...
04 Oct Athlete of the Month- October 2016!
The CFPH athlete that we are proud to feature this month is...
03 Oct WOD- Tuesday, Oct 4
Warm 500 m row then, 2 rounds: Ring supports/drops x5 Shoulder taps x20 Ring rows (hands to ribs) x8 Hollow rocks x15 Air Squats x20 Strength: Strict press -find a heavy 1 rep, then do max reps Push Press...
02 Oct WOD- Monday, Oct 3
Strength A: October Challenge Max unbroken overhead squats Lv1: 85/55 Lv2: 115/75 Lv3: 135/95 (5 min cap- no resting on back rack or bringing down from overhead). Strength B: Back Squat 10 reps every 3 min for 15...
01 Oct WOD- Sunday, Oct 2
9:30 am and 10:30 am Regular CrossFit Strength: Strict MU drills 4 rds 1 Strict MU + max effort MU Rest 2 min WOD: 3rds 20 C2B 20 Thrusters Lv1: 45/35 Lv2: 65/45 Lv3: 75/55 [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/oct/02"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD...