3 rounds, 1 min per station, of:
Burpee Box Jump Over
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.
ROM WOD (15 MINS)
Complete as many rounds as possible in 15 mins of:
Run, 800 m
25 Back Extensions
25 AbMat Sit-ups
Bear Crawl, 50 m
HOLLOW BODY HOLD
LIFT: DEADLIFT 14min to work up to 3RM ==THEN== 6min E3MOM 3 Reps @90% EWS WOD #4 8min AMRAP 1-2-3-4-5...(+1) Cluster (Sq Clean + Thruster) Chest-to-Bar Pull-up Elite: C2B (115/85), Rx: Pull-up (95/75) ,Sc: 10 Jumping PU (75/55) WOD b For Time: (8min) 400m Run 0.6 Mile Bike 200m Run 0.4 Mile Bike 10...
Warm-up: The why and the how! When it comes to warming up, people are full of excuses: “I don’t need to warm up.” “I’m already warm.” “Caffeine is all I need. Caffeinate and dominate!” “It doesn’t simulate real life. If someone needs help moving a couch, you don’t ask to warm-up with the lighter co...
Just some good ol fashioned hard work! Happy Birthday @tcrochet
Part A) Strict Press Party
0:00-3:00 4 at 75%
3:00-6:00 3 at 80%
6:00-9:00 2 at 85%
9:00-12:00 1 at 90%
Heavy Wall Balls (30/20 to 10ft)
#vaultcrossfit #banditnation #strongmomma #crossfitmom #birthdaywod #fitchicks #strong #(wo)manmakers #wellroundedathlete
Sunday Funday was in full effect yesterday with all these great people! Come hang out with us on Sundays!
#CrossFitStudioCity #trainingsesh #BoxFam #cfsc #cfwh #CrossFit #boxlove #community #fitness #fitnesswithfriends #sundayfunday
Looking for a family friendly gym??
A place where you and your spouse
And bring your kids???
Even have your kids take CrossFit
You found the right place.
Give us a call to find out how to
Barbell Clinic on the schedule for Thursday January 26th at 5:30am! Attending the clinic is a pre-requisite for attending Barbell Club. The clinic is an hour and a half long and costs $20. Please email Cassie at firstname.lastname@example.org if you'd like to join Thursday's clinic.
WOD: 1/23/17 Establish a 2RM Push Press 7 rounds for time of: 10 Push Press, 115/75-lbs. 2 Rope Climbs The Open!!! It’s almost that time again!!! The open is right around the corner. For the folks that have been doing CrossFit for a while now, you already know what the open is and should be su...
100 Wall Balls 20#/14#
10 Rope Climbs
Tip: If you guys or gals have long socks and maybe snag a shin guard from your kiddos for added rope burn protection!!
Photo: Ricky is fresh out the "101" class and is going to be an awesome addition to the Den Family!!
First wave ALL- IN Challengers! We are coming to the end of our first challenge (the jump start) this Wednesday the 25th. Final weights and measurements MUST be done no later than 8PM that night. Final after photos along with before photos MUST be submitted to email@example.com no later than 9PM.
Thursday the 26th @ 7PM well will announce the winners and cover the WHATS NEXT steps. We look forward to seeing you all there!
===Workout of the day for Monday, January 23, 2017===
Coach Led Dynamic Warmup & Mobility
Metcon: (10 Minute AMRAP)
5 Power Cleans
200 Meter Run
65/95 LB Barbell
105/155 LB Barbell
155/225 LB Barbell
Skills & Strength:
Back Squats - Cycle 1 Week 4: 5|3|1
Plank 1 minute between sets.
Be safe, have fun, work hard!
7/10 of the TJ's Gym NorCal Masters competitor crew threw it down this morning at TJ's #cortemadera. They've got personalized shirts for the event, so you can come cheer for them nice and easy! Jan 28/29 Craneway Pavilion in Richmond. Heat schedules coming! Let's get a big blue sea of TJ's fans to support our athletes! #tjsgym #tjsgyms #community #family #fitnessinmarin #testyourfitness #norcalmasters #mastersathletes #makeithappenpeople
Help is here so stop by and get some practice. CrossFit Barbell Club Strength Snatch Balance 5@Bar 4@30% (of snatch) 3@50% 2@65% 6:00 to find 1 RM Hang Squat Snatch 5@50% 4@65% 3@75% 8:00 to find 2 RM HSS