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Posted on March 23, 2014


NorCal CrossFit Mar. 24th 2014

SPECIAL ANNOUNCEMENT: There will be NO evening classes on Thursday 27th Mar (this week). All our coaches and many of our members will be heading to San Fran to support our hero Jason Khalipa as he battles against Rich Froning and others in 14.5!

Spike warming up for 14.4!

Extra Credit, Homework, Cash Out, Finsher.........

Extra Credit, Homework, Cash Out, Finisher......translates to: "Doing a little something extra after class". We love to see our clients working on their goats (stuff they need to work on). The 7.30pm Santa Clara crew above did a little tabata squat finisher last week.

There are a few things to take into consideration when you decide to do extra stuff after class. Don't go ruin yourself with another 10min lung burner if you just did a 10min amrap, or going for a max back squat when you just spent the whole class doing front squats; Stick to something that you know needs work and isn't going to have feeling ruined the next day; Like your handstand or L-Sit. In fact, everyday is a good day to practise your gymnastics movements. If you are too tired after class, try getting it in before class. Or, if you missed out on all the lifts for the week, if there is room, ask your coach if you can catch up on the press or squat day. If not, head in to the Open gym and catch up then.

Keep in mind; most of you probably won't need to do additional work if your goal is to live a healthy, long life. You get everything you need by coming to class. BUT, if your goal is master that pullup, walk the length of the gym on your hands or out bench Coach Rick, then we would love to see you achieve it. Your coaches have all sorts of tricks up their sleeves; so don't be afraid to ask them for the best way how!

WORKOUT FOR MONDAY

3 Overhead Squat

EMOM 10min

+

7 MB Clean

14 Situps

AMRAP 7min

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Summer Wrap up Challenge - Last Week!

HERE are your teams!

More Challenge info HERE

Even MORE info HERE