Fitness Wave Body Fat Testing 
Another round of hydrostatic body fat testing is here! Please view the link below to sign up:

Wednesday Aug 6 - San Jose


Thursday Aug 7 - Santa Clara 


Friday Aug 8 - Mountain View




Posted on October 25, 2013

NorCal CrossFit Oct. 25th, 2013

Schedule this weekend:
San Jose: 7am (inside), 9am (front room/outside) and 10am Free trial (front room/outside)
Mountain View, Santa Clara and Redwood City: No Change
San Jose: NO Open Gym
Mountain View, Santa Clara and Redwood City: No Change


Redwood City Athlete Recognition - Lita Cho


1. When did you join CrossFit NorCal?
I joined NorCal back in January 2013!


2. Why did you join CrossFit?
Well, I use to do boot-camp with DH back in 2012 through my company’s gym (he was known as Danimal back then). But then NorCal HGST stole him and we were ALL SO SAD. However, it worked out for the better because he convinced us to try NorCal, since they were opening a gym in Redwood City!

But I really joined because of the amazing coaching. I never could have improved this much without Molly, Mickey and Alex.

3. What changes in your health, physique and overall performance have you seen since starting CrossFit?
Oh man, where to start? I am definitely getting stronger. I never thought I could back squat my body weight. I can kick up to a handstand consistently without freaking out. I am also surprised how far I can push myself in those last 10 seconds of work.
One thing I was surprised about was that Crossfit improved my running! I PR’ed my half marathon time with just Crossfit 5 times a week and one long run over the weekend. I’ve also increased my best mile time from 7:40 min to 7:10 min. That is just crazy…

4. What advice would you give to someone with regards to starting CrossFit?
The first month is going to hurt. You probably will want to give up. Don’t!! Consistency is so important! Changes will happen if you are consistent. Accept that there will be good days and bad days. Just because you didn’t PR doesn’t mean you’re not improving. When you get frustrated with the workout, just take a deep breath and keep trying!! And it is always okay to scale. I rather scale down, and come back to the gym tomorrow, rather than get injured and be out for a month.

5. Favorite CrossFit exercise?
There is so many to choose from! It use to be running. But right now, I really like kettlebell swings.

6. Favorite activity outside of CrossFit?
I love to eat! I really enjoy trying new restaurants! I love cooking and trying new recipes. When a workout gets particularly hard, I usually imagine what I am going to have for lunch or dinner to get me through it.
If anyone has any good recommendations, please let me know!

8. Favorite place to eat a paleo-ish meal?
Oh man, I usually like to go to Shabuway (Japanese-style hot-pot). I get the lean beef with vegetables and skip out on the rice.

9. Something that people would be surprised to know about you?
I really love going to Disneyland!

10. What/who inspires you the most?
All the coaches and the people who workout with me at RWC!!! They keep me consistent and push my limits. I love watching the PR board grow throughout the months. I get inspired about how much the coaches care about us! Molly always notices when I skip out on a workout. Nothing gets passed her.
I also get inspired by watching beginners, usually runners, improve on their squat. The start off not being able to go parallel, and as the months go by, it is crazy how low they are able to go!

NorCal Seminars this weekend
Bench Press Seminar

Back by popular demand!!

When: Saturday (10/26) at 9:00 am
Where: Santa Clara
Cost: FREE to NorCal CrossFit Members
What: Coach Cheryl will go over the importance of a proper bench press in traditional powerlifting training as well as its benefits and applications in CrossFit. The session will be broken up into 10 minutes of warm up and 20 minutes of learning the technique with a barbell. We will implement the regular bench press as well as bench press variations to teach positions. Then the rest of the hour will be spent adding moderate loads at a slow pace. At the very end, we will cover mobility and the importance of stretching the muscle groups involved in relation to biomechanics and CrossFit.
Email to register, space is limited! (Please only register a space if you know 100% that you will be able to attend).

Olympic Lifting Seminar

Come get better at Snatching with our Olympic Lifting Specialist Ian!!

When: Saturday 10/26 at 10.30am
Where: Mountain View
Cost: $25
Email to register a spot

Movement and Mobility Seminar - Reminder!

Seminar Objectives:

  • Learn more about the human body
  • Prevent injuries
  • Improve performance
  • Solve existing injuries
  • Develop strategies for increasing mobility in your trouble areas
  • Learn to identify common movement issues, what injuries they cause, and how they can be fixed
  • Become a better athlete and coach

When: October 26th 9-12
Where: NorCal CrossFit Santa Clara
Cost: $75 for this 3 hour seminar
Register at

Workout for Friday:
10 deadlift (135/95lbs)
5 burpees
10 rounds

Yes this does look suspiciously similar to last Friday! But if you look closely, its actually very different ;-) Enjoy!

Don't forget to watch Jason and the rest of the USA team go head to head for 75min against the World team. it will be streamed live on Saturday 26th Oct at 10am. Go here for more details!

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Fitness Wave Body Fat Testing 
Another round of hydrostatic body fat testing is here! Please view the link below to sign up:

Wednesday Aug 6 - San Jose


Thursday Aug 7 - Santa Clara 


Friday Aug 8 - Mountain View