02 Nov WOD- Tuesday, Nov 3

Let us present to you the Athlete of the Month November: Macario “Mac” Dagdagan! See Mac’s CrossFit journey here.

Check out our FALL EVENTS (click on the links for more info)

Food Bank WOD– Wednesday, Nov 4th TOMORROW- WE STILL NEED 6 SPOTS FILLED! SIGN UP ON FACEBOOK
Nutrition Seminar– Saturday, Nov 7th @ 10am

Warm: HSPU drills

Strength:

Every 2 min for 10
Push Press
5,5,3,3,3

Benchmark WOD: “Diane”

21-15-9
Deadlift 225/155
HSPU

Lv1: 135/95, box
Lv2: 175/125, bar

Lite N’ Tite 6pm WOD
Strength:

4 x 8 Supersets:
DB BOR
DB Weighted situps

WOD:

4 rounds for time:
400 m run
15 KBS
12 Push ups
9 Box jump overs
6 T2B

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Nov03/”]WOD LOGGING[/standout-css3-button]

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