Schedule for this weekend:

IF YOU ARE TAKING A SEMINAR AT OUR GYMS:

Kids seminar = Saratoga Ave
Level 1= Seaboard Ave

This weekend we will have a 7:00am class at our Saratoga Ave location on Sat
We will also have a 7:00am class at our Santa Clara location on Sat and Sun
Mountain View will have its normal 9:30am class on Sat. MV will also have an OLY class at 10am on Sun.
Redwood City is normal 

Schedule for this weekend:

This weekend we will have a 7:00am class at our Saratoga Ave location on Sat
We will also have a 7:00am class at our Santa Clara location on Sat and Sun
Mountain View will have one class at 10am on Sunday, it will be an OLY class. It will also have its normal 9:30am class on Sat. 
Redwood City is normal 

Check out some of our new gear and apparel at: http://www.norcalcrossfitapparel.com

Please meet coach Brandon and Danny with our newest member Heather. Heather just completed her one on one intro classes to get ready for classes. Welcome to NorCal Heather. 

You will be seeing much more of Brandon and Danny....especially at our Saratoga Ave location. 

The strength club at our Santa Clara location having some fun outside. 

This weekend we will have a 7:00am class at our Saratoga Ave location. 
We will also have a 7:00am class at our Santa Clara location. 

An amazing picture of Rusty in the Philippines. Rusty is almost done with his three week trip to Asia....wow! We are all very excited to see him come home and appreciate everything he has done and will continue to do with us. 

Jason visiting a CrossFit box in Boston                     Shawn and Matt at CrossFit Progression working with our                   .                                                                                    HGST Crew in Minnesota 

Cheryl demoing some movement at our new Santa Clara location. 

Workout for Thursday:

Deadlift 5-10-15-10-5
+
Regionals workout 5
21-15-9
Deadlift (315/205lbs)
Box Jump (30/24)

To maintain the quality of our coaching and class sizes. Prices for new member's will be increased on June 1st. 
Current members are grandfathered in as always. 


This weekend schedule will be a bit different at both our Saratoga and Santa Clara locations. 
We have a kids seminar at Saratoga Ave. and a Level 1 certification at our Santa Clara location. 
Expect classes to be earlier at both locations.


Mountain View will no longer have a Sunday CrossFit class....It will have a Sunday Oly Class. We will be adding a 6:30pm on Friday's also.

A new clock and a fan will be at MV soon. New gear is on the way....ordered already. 

Pat coaching at LinkedIn with me yesterday. We started classes at LinkedIn twice a week....pretty awesome! (above)

Have a company that needs classes? Let us know. 

Maura speaking to our new "RISE" program participants. This program ends at the end of the month. We are currently looking in to the next steps for the program and programs similar to it. 

Workout for Wednesday: 

Back Squat 3-6-9-6-3
+
San Francisco Crippler
30 Back Squats (225/155)
1km Row
* Scale weight

Please remember to sign up for our CPR class if you are interested. (post went up a few days ago).


This weekend schedule will be a bit different at both our Saratoga and Santa Clara locations. 
We have a kids seminar at Saratoga Ave. and a Level 1 certification at our Santa Clara location. 
Expect classes to be earlier at both locations.


*Schedule changes at Mountain View will be coming up soon. 
*Olympic lifting specific classes will be added to our Mountain View and Redwood City locations. (included)
*We will have an Olympic Lifting club at our Santa Clara location starting soon. (separate membership)
*We have new gear that was just purchased and shipped for all gyms. 
*We have 10 coaches going through an extensive "internship" process to develop top notch coaching and more eyes on each class. 

Some 6:30pm action going down at our Saratoga Ave. location (above left) Some On Ramp action going down at our Mountain View location (above right). 

A few of us had a chance to have dinner with Bob Harper (Biggest Loser on NBC) and Kelly Starret (mobility guru) Some exciting stuff to come in the world of CrossFit. 

Workout for Tuesday:

10 Strict Press (95/65)
20 Walking Lunges
30 KB Snatch (24/16kg)
3 Rounds
1mile run

*Scale weight

I hope everyone had an amazing weekend. 

Especially all of the mothers out there! 


Tomorrow CrossFit Games tickets go on sale. You can find them at http://games.crossfit.com. I would highly highly highly recommend for you to purchase tickets tomorrow if you plan on going. The CrossFit Games sold out last year. It is very challenging to get tickets. My recommendation is to jump on and purchase some as soon as they are posted tomorrow. 


Please note that we will be closed the weekend of the NorCal Regionals. May 24/25. We will also have a very limited schedule on that Friday and Monday. 

A few shots of the new NorCal CrossFit Santa Clara

Normal schedule tomorrow.

Workout for Sunday:

Team workout designed by your coach

Saratoga Ave will also have open gym at 8:30-9:30am 



Member of the Month: 
Saratoga Ave

Scott Forster

1. When did you join CrossFit NorCal?   Aug 2012

2. Why did you join CrossFit? After a few years of my own circuits at the globo-gym (and getting REALLY bored) I hit up my old buddy Pat Barber and asked if I could come check out NorCal CrossFit. I had heard it was brutally wonderful and I knew he was the only person I'd go through to start up.

3. What changes in your health, physique and overall performance have you seen since starting CrossFit?  Obviously working out at such an intense level makes big differences with your strength and appearance, but the biggest changes I've noticed are as a result of my new diet. CrossFit WODs were so challenging, I quickly started looking for ways to help my body survive and conquer the workouts. I started paleo about 6 months ago and have now finished two separate whole30 challenges, which is massive for me (I have a bit of an addiction to burritos and craft beer) Cleaning out my diet has made my body feel renewed. I sleep better, have more energy, and recover from workouts so much more efficiently now that I'm taking proper care of myself.

4. What advice would you give to someone with regards to starting CrossFit?  Find a box (or coach) who really motivates you and has a mastery of the techniques. Once you find the right people, it's all about showing up consistently and not being afraid to step outside your comfort zone. You might not be strong enough to RX, but you can always push yourself 110% and if you do, the challenging moves will become easier and great results will follow. Eventually, the other people at the box become close friends and that community aspect makes it easier and easier to come back and work harder.

5. Favourite CrossFit exercise? max height box jump

6. Favourite activity outside of CrossFit?  Exploring with my girlfriend Amber and my dog Stella

7. Proudest accomplishment at CrossFit?  getting the first muscle up was awesome, but it took me much longer to get 100 unbroken double unders

8. Favourite place to eat a paleo-ish meal?  SUSHI CONFIDENTIAL (shoutout Mike O)

9. Something that people would be surprised to know about you?  I used to teach hip-hop dance classes at Sonoma State when I was a student there

10. What/who inspires you the most?  People who face challenges and adversity with optimism and good spirits. Life is so full of potential stressors, and every human is dealt situations that they might wish were different... but I am always impressed and motivated by people that keep a smile on their face and enjoy themselves despite the obstacles in their way. I believe life is too short and too awesome to be unhappy, so it's important to surround yourself with people who help you see the silver linings to your clouds.

Normal Schedule for this weekend.


Workout for Saturday:

"Michael"
 Three
rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Please note* GHD Sit ups are not allowed at 150 reps unless you have performed this workout as perscribed at least once prior.

Some of your NorCal coaches getting together for a run with Coach Chris.

Welcome to the muscle up club Rahul and Aiden!

American Heart Association® 

Heartsaver® CPR AED
This course is intended for anyone with limited or no medical training who needs a course completion card in CPR and AED use to meet job, regulatory, or other requirements. 

It includes CPR and AED use for adults and children, as well as how to relieve choking in adults and children. The course fees include the course itself, materials (Heartsaver AED CPR book) and certification card. At the end of the course, students are evaluated individually by an instructor.

Class Time:  5pm-8pm
Class Cost: $55
Class Date: May 14th, 2013Location: Saratoga Ave. 

To register for this class, please contact us at Above Bar CPR. Pre-registration is required and payment is required BEFORE the class. We can accept credit/debit cards (except Discover Card), cash or checks. Please make checks payable to Above Bar CPR. You may pay over the phone, in person, on our website, or mail in payment. 
Make sure to enroll in the class titled “NorCal CrossFit Heartsaver CPR AED”. 

If the minimum of students is not met by two days before the class date, we will have to reschedule.

Please do not hesitate to contact us with any questions or concerns.

Register online at: www.abovebarcpr.com
Register by phone:
831 462 4376
Register in person:           Monday-Friday, 11-5

I had the opportunity to travel to Boston and visit Reebok HQ. They were hosting there annual "vendor meeting." Essentially buyers from around the world showed up and saw all the new products Reebok is coming out with. Reebok has some really cool gear coming out.....should be a fun 2014 for apparel and shoes. 

Here's a cool video Justin made of Garret......good stuff!

expect one for each of our coaches soon.

From all of us at NorCal CrossFit we would like to send out the biggest Congratulations!!!!
Our very own Coach Molly is engaged.
Congratulations Molly and Adam!!!

We would also like to send out a big "get well soon" to our very own Coach Alex.
The good news is. Alex's surgery went very well. He should be back and ready to coach in no time.