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 28, 2014


NorCal CrossFit May. 29th 2014

Team MV getting in some Regional practise last week. Come support them, Team NC, Garret, Molly and Jason in just TWO MORE sleeps!!

Knees to Elbows tips from Chris Spealler.

It is fitting to use a video from the infamous Chris Spealler for today’s post as he goes into this weekend’s South West Regionals. He has been in the CrossFit game since the beginning and offers up some awesome tips for you as you tackle the KNEES TO ELBOWS in today’s workout.

Chris gives some great simple tips to think about while you prepare for and execute this movement in today’s workout. Some things to think about included:

Making sure to stay in line with the rack throughout the whole movement

Dropping your feet straight down instead of swinging in your kip

Making sure not to kick out to regenerate your swing

Working on the spring out of the bottom while keeping your whole body tight 

While we don’t perform this movement too often, it has some very practical application towards improving so many of the other movements we do in CrossFit, so come in ready to work and improve!

WORKOUT FOR THURSDAY

Push Press 3-3-3

+

9-6-3

DB Manmaker

Knees to Elbows

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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