Saturday 11-1-14

"DT"
12-9-6
Deadlift (155#/105#)
Hang Power Clean
Shoulder to overhead 

Friday 10-31-14

HAPPY HALLOWEEN!!!! Come in dressed up in your favorite costume to be entered in for a chance to win a cool gift pack that will include a CRCF pullover (sizes are limited), sticker, Hat, shirt (sizes are limited), kill cliff, FFF, and Quest Bar! Lets see those crazy costumes!!!!

21-18-15-12-9-6-3
Burpee
Air Squat
Sit up

Thursday 10-30-14

30 Rounds for time
1 Squat Clean Thruster (225#/135#)
2 Bar Muscle ups

Wednesday 10-29-14

Teams of 2
For Time
40-30-20-10
Power Snatch (115#/85#) *Must be done in sets of 5 unbroken or start set back at zero
40-30-20-10
Box Jump over (24"/20") * Rxd is jumping over box without touching the top

After you've finished above couplet immediately into

40-30-20-10
Wall Ball (20#/14#) *Must be done in sets of 5 or 10 unbroken, no more and no less, or start set back at zero
40-30-20-10
TTB

Tuesday 10-28-14

1-10 Med Ball Clean (20#/14#)
10-1 Hurricane Push up

Monday 10-27-14

12-9-6-3

Pull up

Thruster (95#/65#)

HSPU

Deadlift (255#/180)

Saturday 10-25-14

"GRACE"
30 clean and jerks for time (135#/95#)

Today is our Barbell for Boobs event! Please come out and show your support for spreading awareness and prevention for breast cancer.
Click on the link below to donate!!!!
https://www.facebook.com/l.php?u=https%3A%2F%2Ffundraise.barbellsforboobs.org%2Ffundraise%3Ffcid%3D358844&h=FAQFqsogB&enc=AZNPyxM-O9W7xWtZQegLxs8vdtQrbyPPdnR8f1lF3-_7nL3Ym18I6bOdpNpV6cVX2OhD4NMaKaWcXqnSn0ZOF_1uSFnGT16eeqVOoVIH8zITDVCfFapxd6z545YddqfFWuTflsOnNGSGrG8jUL6_ckexfGr3aNH-FQSa_UPHPWxK6A&s=1

Friday 10-24-14

"Coast Range Mile"
*5 Laps around building holding a kettle bell or dumbbell in either hand (82#62#)
* Every time you place the kettle bells, or dumbbells, down perform;
     lap 1 - 5 burpees
     lap 2- 4 burpees
     lap 3 - 3 burpees
     lap 4 - 2 burpees
     lap 5 - 1 burpee
* if you make it to the roll up door you can rest there without a burpee penalty as long as you would like

Thursday 10-23-14

Find 1RM Strict Press (12 min cap)

Then...

1 set for max reps (only 1 shot so give it EVERYTHING!)
Max push press, max push jerks, max split jerks without putting down the bar
* use weight for 1RM Strict press
* Take from rack
*Score is total number of reps of all movements (push press, push jerk, split jerk)
*This is a mental workout! push yourself to a new limit you haven't reached before! 

Wednesday 10-22-14

In Teams of 2
AMRAP 12 MIN
1 Lap around Building
Max reps bear complex (95#/65#)
*power clean, front squat, shoulder to OH, back squat, shoulder to OH = 1 rep of the bear complex
*While athlete 1 runs around the building, athlete 2 will do as many bear complexes as possible.
*Score is total number of laps & total number of bear complexes completed

Tuesday 10-21-14

3 Rounds
200 Meter Sprint
10 Deadlifts (225#/135#)
10 Pull ups

Monday 10-20-14

20-1 KB Swing (53#/35#)
1-20 Burpee

Saturday 10-18-14

In teams of 2
100 Burpees (touch toes to bar, bar)
80 toes to bar
60 Power clean (135#/95#)
40 shoulder to overhead (135#/95#)

*Complete reps however you would like to split them up, but you must complete all reps of each movement before moving onto the next movement.  

Friday 10-17-14

4 Rounds for time
50 Double unders
25 Air squats
12 HSPU's
6 Deadlifts (315#/225#)
   

Thursday 10-16-14

EMOM 20 min (Alternating movements)

6 Touch and go Power Snatches (135#/95#)

8 CTB Pull ups

Wednesday 10-15-14

"Fight gone Bad"

Three rounds for reps

Wall balls (20#/14#)

Summo Deadlift High Pull (75#/55#)

Box Jump (20" for both male and female)

Push Press (75#/55#)

Row (calories) 

Rest 1 min

Each station is 1 min long, rotating through each station every minute.  Rest one min after rotating through each station once.  Repeat for 3 rounds.  Score is TOTAL number of reps and calories over all three rounds.  

Tuesday 10-14-14

AMRAP 14 MIN
12 KB Swings (70#/53#)
8 Box Jumps (30"/24")
6 Muscle ups

Monday 10-13-14

For Time:
Buy in - 200 Meter sprint
10 Squat Cleans (95#/65#)
   * must be unbroken or stop and do 10 alternating lunges then start over at 1
10 burpees over the bar
8 Squat Cleans (unbroken)
10 Burpees over the bar
6 Squat Cleans (unbroken)
10 Burpees over the bar
4 Squat cleans (unbroken)
10 burpees over the bar
2 Squat cleans (unbroken)
Cash out - 200 Meter Sprint

Saturday 10-11-14

"Cory"

40 min. AMRAP
10 HSPU
6 Deadlifts (315#/225#)
12 Toes to Bar
*400m run after every 2 rounds

For Cory McGee: a friend, CrossFitter, and firefighter.

Friday 10- 10-14

AMRAP 12 MIN

5 Hanging Power Cleans (185#/115#) This should be around 60% of your 1RM power clean or HEAVY!!!!

10 Box Jumps (24"/20")

Thursday 10-9-14

Establish a 1RM Snatch

Meet our newest Family member! Casey Hutnick :)

Thanks CrossFit Silicon Valley for the amazing video

Wednesday 10-8-14

4 Rounds

5 Thrusters (165#/115#) 

*Same weight as last mondays WOD

10 Knees to Elbows

200 Meter Sprint 

Tuesday 10-7-14

Establish a 1RM Back Squat 

* This is all we are doing today, so take your time to build up and be smart about approaching your PR weight.  Have a plan of how you're gonna attack your PR!

encase you aren't sure what a TRUE 1RM Back squat should look like... Here you go! 

Monday 10-6-14

"Annie"
50-40-30-20-10
Double unders
situps

Saturday 10-4-14

The gym is closed today so we can all head out to Los Banos to cheer on everyone competing in the Tomato Massacre!!! 

Bring your noise makers!!!!

Good luck to those competing! Remember that the more you smile the faster you recover :)

Friday 10-3-14

"DT"

5 Rounds

12 DL (155#/100#)

9 Hang power cleans 

6 push jerks 

Thursday 10-2-14

Front Squat @ 90%

2-2-2-2-2

Then...

21-15-9

Box Jump over (24"/20")

Power Snatch (115#/85#)