6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Push Press: 5 sets of 3 reps. Working up to a heavy set of 3 reps.
B. 12 minute EMOM:
1st: 7 Push Press (70% of part A.)
2nd: 15 Hollow Rocks
3rd: 7 Strict Pullups (max reps in final minute)
Post load for Push Press. Post total pullups for the WOD and weights.
Ex: 205#, 135#, 31 @ 25#.
And coming tomorrow…
A. Box Jumps: EMOM for 8 minutes 3 Box Jumps (step downs only). Same height for all sets.
B. Partner WOD
2 rounds with 2 minutes at each station:
Dumbbell Hang Power Clean (m = 35/50, w = 25/35)
Box Jumps (m = 24/30, w = 20/24) (step downs only)
20ft Foot Hand Crawl
AbMat Situps
Row for Cal
Post box jump height and total team reps from WOD. Ex 36”, 302 Rx+
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Ellen
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. Squat Clean: Every minute on the minute for 7 minutes:
1 Squat Clean
1 Hang Squat Clean
(80% of 1 rep max Squat Clean)
B. For Time [11 minute time cap]:
9-7-5
Squat Clean (m=95/135 w=65/95)
Strict Handstand Pushups
Post load and reps for Squat Clean Complex and time to complete WOD Ex: 235#, 6:38 Rx+
And coming Saturday…
9am and 10am Class: “Big Boat Race Relay”
Teams of 3
Two Rounds:
9 x 200 Meter Run
9 x 200 Meter Row
One teammate works while the others rest
9a: All Levels CrossFit- Justin
10a: All Levels CrossFit- Justin
11a: All Levels CrossFit-Lurong “50’s Chipper”- Justin
12:15p: Yoga- Monica Miller Click here to reserve
Sunday Schedule
10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve
Champion Test. We’ll repeat this workout in 6 weeks as part of our Fall fitness and nutrition Lurong Living Challenge.
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. Bench Press: 3 sets of 5. Worksets. Max reps final set.
B. For Time [16 minute time cap]:
OPEN: 100 Double Unders**
21-15-9
Kettlebell Swings (24/16kg)
Burpees
CLOSE: 100 Double Unders
Post load and reps for Bench and time to complete WOD Ex: 185#, 9:38 Rx.
And coming Saturday…
9am and 10am Class: Team “Hammer”
5 Rounds
5 Power Clean
10 Front Squat
5 Jerk
20 Pullups
L1/L2/L3 Weight: (m = 75/105/135, w = 50/75/95). Rounds and reps are team totals. Partners may partition reps any way. One person working at a time. All 5 Power Clean must be finished before starting the 10 Front Squat, and so on.
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit-Lurong “The Olympian”- Michael
12:15p: Yoga- Monica Miller Click here to reserve
Sunday Schedule
10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve
Today all classes will be a Fitness Startup (Beginners CrossFit) Class. There will be an all-levels partner friendly Workout of the Day (WOD). Invite a friend, family member, or co-worker to join you for the WOD. Reserve you class in advance by clicking here or Contact Us to reserve a spot for a friend.
Dan-Thuy on Box Jump Overs
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom
Workout of the Day (WOD): Bring-A-Friend Day!!
A. Strict Press: In 10 minutes work up to a heavy set of 2 (90% of 1RM)
B. Partner WOD:
OPEN: 800m Row*
8 Rounds
4 Ring Rows
8 Situps
12 KB Goblet Squats
CLOSE: 800m Row*
Rounds and reps are team totals. One person working at a time. *(Scale up option 1200m Row).
Post load for strict press, load for Kettlebell, and time to complete WOD.
Ex: 80#, 20kg, 15:48 Rx
And coming tomorrow…
A. Bench Press: 3 sets of 5. Worksets. Max reps final set.
B. For Time [16 minute time cap]:
OPEN: 100 Double Unders**
21-15-9
Kettlebell Swings (24/16kg)
Burpees
CLOSE: 100 Double Unders
Today all classes will be a Fitness Startup (Beginners CrossFit) Class. There will be an all-levels partner friendly Workout of the Day (WOD). Invite a friend, family member, or co-worker to join you for the WOD. Reserve you class in advance by clicking here or Contact Us to reserve a spot for a friend.
Anna E working on V-sit ups.
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom
Workout of the Day (WOD): Bring-A-Friend Day!!
A. Front Box Squat: 5 sets of 2. Worksets same weight (@ 60% of 1 rep max). Rest 90 seconds between sets.
Front Box Squat Demo Video from CrossFit Diablo:
B. Partner WOD:
15 minutes as many rounds as possible (AMRAP):
40 Medball Front Squats (20/14)
30 Kettlebell Swings (24/16 kg)
20 Mountain Climbers (R+L=1)
10 Medball Power Slams (20/14)
All reps are team totals. Teams will complete rounds and reps any way. Only 1 person may be working at a time.
Post load for squats and total reps of AMRAP. Ex: 185#, 288 Rx
And coming tomorrow…
A. Bench Press: 3 sets of 5. Worksets. Max reps on final set. Compare to 8/13.
B. 4 Rounds for Time [16 Minute Time Cap]
5 1-arm Kettlebell Thruster (R) (24/16 kg)
4 1-arm Overhead Lunge Steps (R)
20 situps
5 1-arm Kettlebell Thruster (L)
4 1-arm Overhead Lunge Steps (L)
200m run
Post load and reps for bench and time to complete the WOD.
Ex: 155#, 7 reps, 13:10 Rx.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
11a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
7:30p: CFM Eats Social (No 7pm Class)
Workout of the Day (WOD)
A. Sprints. For Time:
100m Sprint
Rest 2 minutes
200m Sprint
Rest 4 minutes
400m Sprint
B. “No Escape” (3 minutes work: 1 minute rest Advasana pose)
Partner WOD: Teams of 2
Open: 200m sprint
3 Rounds
30 seconds dead hang hold
30m Shuttle sprint
20m Partner Carry
20m Farmers Carry (32’s/24’s kg)
10 Box Jumps (24/20)
10m Foot Hand Crawl
All reps, distances, and rounds are individual totals. Partners work together at the same time to complete their reps. Each partner carries his/her partner 20m. Every 3 minutes both partners rest on stomach in Advasana pose for 1 minute.
Post times for 100m, 200m, and 400m and time to complete WOD. Ex: 14, 26, 70, 15:15 Rx.
And coming tomorrow…
A. Thruster Complex: In 10 minutes work up to a moderate/heavy complex:
1 Squat Clean Thruster (“Cluster”)
2 Thrusters
B. Fran
21-15-9
Thrusters (95/65)
Pullups
Post load of complex and time to complete WOD. Ex: 155#, 4:15 Rx
Rodrigo and Zach starting an Overhead Squat Ladder
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Tom
Workout of the Day (WOD)
A. Deadlift: 5 sets of 2 reps. Working up to heavy set of 2 touch and go. Start at 80% of 1 RM deadlift. Rest 2 minutes between sets.
B. Rep Rounds Ladder for 10 Minute AMRAP
3-6-9-12-15-18-21-24-…
Ring Rows
AbMat V-Ups
6 Deadlift (225/155)
Post final load for deadlift and total reps completed in AMRAP. Ex: 375#, 208 Rx
And coming Saturday…
Partner WOD: “Keep It Up”
40 Push Press (m = 45/65, w = 35/45) Top-to-Top**
3x 100m Medball Carry (20/14)
40 Wallball Shots (20/14) 10ft
20 Tire Flips
40 Box Jumps (24/20)
3x 100m Sprints
40 Thrusters (m = 45/65, w = 35/45) Top-to-Top**
**For the entire duration of the workout the barbell is held overhead. For push press and thrusters the barbell will descend to the bottom position but must immediately return to overhead (the movement starts and ends at the top). 10 jumping jack penalty per person any time the barbell is lowered (or is resting) below overhead. Partners exchange barbell overhead. All reps team totals.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Tom
6p: All Levels CrossFit- Tom
Workout of the Day (WOD)
A. Back Squat: In 15 minutes work up to a 3 Rep Max.
B. 25-20-15-10-5 Reps Rounds of: [20 minute time cap]
Air Squats
Hand Release Pushups
Situps
200m Sprint Each Round
Post load for squat and time to complete rep rounds. Ex: 375#, 11:15 Rx
One partner working at a time. All repetitions are team totals. Partners must alternate the 200m runs. Use a baton for the relay exchange. For the other movements repetitions may be partitioned any way.
Post time to complete the WOD. Ex: 17:25 Rx+
Saturday Schedule
9a: All Levels CrossFit- Justin
10a: All Levels CrossFit- Justin
11a: All Levels CrossFit- Justin
12:15p: Yoga- Monica Miller
Sign up to participate in the WOD on Saturday, August 1st from 9am-12pm. This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. For more details of the event, WOD description, Open & Scaled divisions, heat times, and to register & donate click here. #workouttoremember
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. Bench Press: 3 sets of 5 reps. Worksets all at the same weight. Max reps on final set.
B. 3 Rounds [15 minute time cap]
8 Double Kettlebell Clean (24/16)
4 Tire Flips
250m Sprint
Rest 1 minute between rounds
Post load and reps for Bench. Post time to complete WOD. Ex: 175# 11 reps, 8:51 Rx.
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total number of rounds/reps (25 per round). Ex: 5+16 Rx.
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.
Saturday Schedule
31Heroes Heat Times
8:30a: Doors Open
9:00a: Athlete & WOD Briefing
9:20a: 1st Heat
10:10a: 2nd Heat
11:00a: 3rd Heat
11:45a: Participant Raffle and Prize Giveaways
12:15p: Yoga- Monica Miller
Thursday, July 23rd: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Rowing, Situps, Medball Passes. Sat/Sun, July 25th & 26th CrossFit Games Viewing. Saturday, August 1st:9am-12 noon. 31Heroes WOD.
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Tom
6p: All Levels CrossFit- Tom
Workout of the Day (WOD)
A. Bench: 3-3-3. In 9 minutes complete 3 sets working up in weight to heavy set of 3.
(85-90-93% of 1 RM) or (105-108-110% of 3×5)
B. For Time: [18 Minute Time Cap] #Kettlebell Friday
By In:
30 Situps
100m Single Kettlebell Carry (m = 24/32kg, w = 16/20kg)
Then complete:
9-6-3-6-9 Power Clean (m = 120/135, w = 85/95)
9-6-3-6-9 Kettlebell Swings (m = 24/32kg, w = 16/20kg)
Cash Out:
100m Single Kettlebell Carry (m = 24/32kg, w = 16/20kg)
30 Situps
Post load for Bench. Post time to complete WOD. Ex: 260#, 9:10 Rx
And coming Saturday…
“One More Rep”
Partner WOD
[20 Minute Time Cap]
41 Toes to Bar
41 Box jump-overs (24/20”)
41 Kettlebell Swings (24/16kg)
41 Wallballs 10ft target (20/14)
41 Pullups
41 Medball Power Slams (20/14)
At the start do 1 burpee
At start of next minute do 2 burpees
At start of next minute do 3 burpees… and so on.
Only one partner working at a time on the chipper. 1 pullup bar, 1 box, 1 Kettlebell, 1 wallball per team. All reps are team totals and completed in chipper style so for example, all toes to bar must be complete before moving on to box over jumps and so on. All burpees are team totals, both partners may do these together but they do not have to be tandem (for example: one partner could do all 3 burpees at the start of the 3rd minute interval, then by the 10th minute, both partners could work at the same time and do 5 burpees each)
Post time to finish WOD: 12:15 Rx.
Saturday Schedule
9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: All Levels CrossFit- Tom
12p: Yoga- Monica Miller
Sunday Schedule
10a: All Levels CrossFit- Jason
11a: Competition Practice/Open Gym- Jason
