Schedule Change due to the CrossFit Games (Thursday 24th -Sunday 27th July):

 

San Jose

 

Closed Half Thurs (after noon class) - Sunday

 

Santa Clara

 

Closed Half Thurs (after noon class) - Sunday

 

Mountain View

Closed Half Thurs (after noon class) - Sunday
 
Redwood City
 
Thursday full schedule, Fri noon and 4.30pm only. Closed Sat/Sun
 
 
Coming to the Games!?
 
If you are a member of ANY of our NorCal gyms and you are coming to the games, we want to be able to get hold of you while we are down there to let you know where our crew will be etc! Please email scott@norcalcrossfit.com and he will put you on his contact list!
Thanks!
 


 
 
 
 
 
 
 
 

 

 


Posted on April 20, 2014


NorCal CrossFit April. 21st 2014

The strength Club threw a little pool party yesterday!!

Happy 3rd Birthday Ava Khalipa!! We can't wait to do your workout when you are 20!!

Two more weeks of the Oly Cycle.....

Hang in there guys, you are doing really well! The repetitiveness of the lifts may seem strange to some of you since we are so used to variation with CrossFit; But there are many ways to skin a cat and repeating movements and repetitions has been a round a long time and has also proven to work! It can get a little boring however, which is why we are still trying to throw in some mini-metcons and longer workouts once a week. Keep in mind that the percentages are there for a reason, you will make the most gains if you stick to them, rather than trying to max out each time you lift. It allows you to do more volume and perform with better technique. 

This week and next we will start to decrease the huge emphasis on Lifting, but it will still be the main focus. We will also re-test your lifts in week four to see whether this little block of lifting helped ya'll with your max lifts. Most likely, you would have improved your technique, which by association will give you a bigger max! Enjoy!

WORKOUT FOR MONDAY

3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70%, 75%, 80%, max

+

‘Ava’

400m run

21 ground to overhead (97lbs)

3 rounds

* Born 4/21/2011 weighing 9lbs7ozs (hence the 97lbs)


 

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Schedule Change due to the CrossFit Games (Thursday 24th -Sunday 27th July):

 

San Jose

 

Closed Half Thurs (after noon class) - Sunday

 

Santa Clara

 

Closed Half Thurs (after noon class) - Sunday

 

Mountain View

Closed Half Thurs (after noon class) - Sunday
 
Redwood City
 
Thursday full schedule, Fri noon and 4.30pm only. Closed Sat/Sun
 
 
Coming to the Games!?
 
If you are a member of ANY of our NorCal gyms and you are coming to the games, we want to be able to get hold of you while we are down there to let you know where our crew will be etc! Please email scott@norcalcrossfit.com and he will put you on his contact list!
Thanks!