A'S Game - Come join the fun!

Sunday Sept 7th at 1:05pm A's baseball game "CrossFit Day" at the stadium.
Tickets $22
WOD before the game that we get to watch including Neal Maddox, Wes Piatt, Gabe Subry, Margaux Alvarez, Chyna Cho, Ben Alderman, and our own Miranda Oldroyd, and Camille Leblanc. The wod will start at 10am.
If our gym has one of top 20 most people attending, we get to pick a person to compete in the wod with them.
Redwood City and Mtn View already have over 40 people signed up amongst the two gyms.
Money must be collected by noon THIS FRIDAY.
EMAIL SAM samstarlin@hotmail.com if you are interested!

LABOUR DAY SCHEDULE: Each gym will have a noon class ONLY! Sat/Sun schedule as usual.

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 27, 2014


NorCal CrossFit. April 3rd 2014

 

Ernie testing his back Squat. 

Be strict!

One of the skills you’ll come in and tackle in today’s workout is that muscle up. I so often see people come in pumped to get their first muscle up, only to see them flail around on the rings working to kip their way up there without any control.

There is something to be said for getting the strict muscle up down before going for the kipping muscle up. This is because if an athlete can get herself up there with strict strength, I know that she is safe to stabilize herself that high off the ground. While someone else, who might have a big powerful kip, might not have the strength to stabilize or control herself up there, leading to potential for injury.

This isn’t to say don’t try the kipping muscle up; by all means, give it a shot! But consider working the skills and strength to get a strict muscle up. Not only is it a wonderful way to continue to develop those 10 general physical skills that CrossFit is known for, but you can also impress the heck out of your friends.

In this video, Dave Durante, American artistic gymnast, who holds the 2007 U.S. All-Around title, gives some great tips on the strict muscle up. Take a minute to watch these tips before coming in tomorrow. You might surprise yourself by getting your first strict muscle up, or you might be able to perfect what you already have. Or if you’re a ways off, you might be able to bring some understanding and help coach a friend to his or her first one!

WORKOUT FOR THURSDAY

Testing 3:Weightlifting/Bodyweight

Overhead Squat

Pullup/Muscle Up

Air Squat/Pistol

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A'S Game - Come join the fun!

Sunday Sept 7th at 1:05pm A's baseball game "CrossFit Day" at the stadium.
Tickets $22
WOD before the game that we get to watch including Neal Maddox, Wes Piatt, Gabe Subry, Margaux Alvarez, Chyna Cho, Ben Alderman, and our own Miranda Oldroyd, and Camille Leblanc. The wod will start at 10am.
If our gym has one of top 20 most people attending, we get to pick a person to compete in the wod with them.
Redwood City and Mtn View already have over 40 people signed up amongst the two gyms.
Money must be collected by noon THIS FRIDAY.
EMAIL SAM samstarlin@hotmail.com if you are interested!

LABOUR DAY SCHEDULE: Each gym will have a noon class ONLY! Sat/Sun schedule as usual.

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