Schedule Change at MV during the new renovations

Friday 5th 12pm 3:30pm 4:30pm 5:30pm 6:30pm back gym
Saturday 6th 8:30am (free trial) 9:30am 10:30am back gym
Sunday 7th 10am-12pm open gym in back gym
Monday 8th - Thursday 11th 7am 8am 12pm 4pm 5pm 6pm 7pm (on ramp) back gym
Friday 12th 7am 8am 12pm 4pm 5pm 6pm back gym 
No barbell Tuesday 9th and Thursday 11th 

Schedule Change at Santa Clara for THIS WEEKEND 6th and 7th September

The gym will be closed due to a Lvl 1 Seminar being hosted. Feel free to visit one of our other locations. Thanks!

Schedule Change at RWC - NEW Class Times! Starts Sept 2nd!

Monday - Thursday  4pm, 5pm, 6pm and 7pm and Prep Course at 6pm.

Friday 4pm, 5pm, 6pm. 

Additional 6pm Class starting at Santa Clara on 2nd September (Mon-Thurs)!

Summer Wrap up Challenge!

HERE are your teams!

More Challenge info HERE

Even MORE info HERE

 

 

 

 
 
 
 
 
 
 
 

 

 


Posted on March 10, 2014


NorCal CrossFit Mar. 11th 2014

You've heard of the power Beard, well now it's all about the 'Power Pony!' Tina demonstrates!

We Heart Deadlifts

The deadlift, it’s one of those movements people love to hate, and even for all of its seeming simplicity, even the smallest changes in your set up can lead to better movement, more muscle engagement, and PR city.

In this video, Kelly breaks it down for us.

“Deadlift set-up is easy: get stiff, load the hips, send the knees forward, pull back, stand up. It's a strategy athletes should use every time they approach the barbell, and it becomes increasingly important when they're tired,” he says.

And with 50 deadlifts and a moderately heavy weight, you will definitely get tired. Take a few minutes to watch this video and listen in on some tips to consider as you approach this workout.

The more we pay attention to the little details in warm up, the more proper movement patterns and bracing become second nature in a workout when we don’t actually have the time or awareness to think about it.

Kelly explains, "I need to be able to walk up to the bar and get stiff and pull without having to make this a very conscious move. And so I want my default patterning to be safe and effective and efficient and the same every time."

WORKOUT FOR TUESDAY

5 Deadlift (265/185)

10 Pushup

10 Rounds


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Schedule Change at MV during the new renovations

Friday 5th 12pm 3:30pm 4:30pm 5:30pm 6:30pm back gym
Saturday 6th 8:30am (free trial) 9:30am 10:30am back gym
Sunday 7th 10am-12pm open gym in back gym
Monday 8th - Thursday 11th 7am 8am 12pm 4pm 5pm 6pm 7pm (on ramp) back gym
Friday 12th 7am 8am 12pm 4pm 5pm 6pm back gym 
No barbell Tuesday 9th and Thursday 11th 

Schedule Change at Santa Clara for THIS WEEKEND 6th and 7th September

The gym will be closed due to a Lvl 1 Seminar being hosted. Feel free to visit one of our other locations. Thanks!

Schedule Change at RWC - NEW Class Times! Starts Sept 2nd!

Monday - Thursday  4pm, 5pm, 6pm and 7pm and Prep Course at 6pm.

Friday 4pm, 5pm, 6pm. 

Additional 6pm Class starting at Santa Clara on 2nd September (Mon-Thurs)!

Summer Wrap up Challenge!

HERE are your teams!

More Challenge info HERE

Even MORE info HERE