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 13, 2014


NorCal CrossFit Mar. 14th 2014

Our CrossFit Kids class Rules!!
If you missed the live announcement of 14.3, here it is!

Jason Khalipa Tips for 14.3

1. SET YOUR back!

2. Take a deep breath before you begin your deadlifts.

3. Break deadlifts up early, don't burn out.

4. Step ups might be a good way to preserve energy and they aren't that much slower

5. Focus on your weight transitions. What you need to take off/put on. Know this before you begin.

6. Stay calm. 8 minutes is a long time.

WORKOUT FOR FRIDAY

Open Workout 14.3

Complete as many reps as possible in 8 minutes of:
10 deadlifts (95/135lbs)
15 box jumps (24/20inch)
15 deadlifts (185/135lbs)
15 box jumps
20 deadlifts (225/155lbs)
15 box jumps
25 deadlifts (275/185lbs)
15 box jumps
30 deadlifts (315/205lbs)
15 box jumps
35 deadlifts (365/225lbs)
15 box jumps

* For more information and movement standards, read HERE

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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