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 June 5, 2014


NorCal CrossFit June. 6th 2014

 

ROWING

In today’s workout, you’ll be asked to perform tabata rowing. The trick here is going to be getting as fast a start as possible In order to make the most of each 20-second interval. Strategy going into this is going to be super important.

Here is a great quick CrossFit Journal video on the flying start on the rower and how it can benefit you for these quick interval sprints:

A critical workout strategy, the rowing sprint start gets the flywheel spinning quickly so there is no fight to bring down the split time. 

The sprint start is a five-stroke sequence:The three-quarter-slide stroke.The half-slide stroke.Another three-quarter-slide stroke.Two full strokes.In the video, Farmer explains how "You need to know how to come out of the gates nice and strong to get yourself set up for the remainder of the piece.” This will be especially important because 20 seconds isn’t long to really get moving for each tabata.

Take some time to listen to Farmer’s tips, and come on in ready to take on the rower and maybe even smash your old 500 split time. Set a goal for meters per tabata interval, and work to not let yourself drop any lower. Holding pace is going to be the key to getting the most out of today’s finisher! Enjoy!

WORKOUT FOR FRIDAY

DB Press 5-5-5-5-5

+

Tabata

Rowing

DB Front Squats

 

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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