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 May 21, 2014


NorCal CrossFit May. 22nd 2014

 

Did you know these two lovebirds were engaged!!!? Neither did we, the little sneekers! Congrats Karo and Kristen, NorCal is so happy for you and we appreciate everything you do for our community too!

 

The Split Squat!

This is not something we see too often in our programming, but that is just the reason why it is so important to do it! Variance is a key component of CrossFit and building general all-inclusive fitness.

Though we tend to squat (back, front, overhead) A LOT, the split squat has actually been around for a long time and offers awesome benefits. You can build a lot of strength and some solid mobility  in the hip flexors and quads (which tend to tighten up with all the sitting we do on a daily basis).

This movement is also a great tool to check to see whether or not there’s any imbalance between one leg and the other, and then helps you work on that imbalance, building stability for everything else we do in the gym and in life. 

WORKOUT FOR THURSDAY

3 Split Squat (each side)

Max set Strict Ring Rows

Rest 2min

5 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