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 8, 2014


NorCal CrossFit June. 9th 2014

 

Some of our NorCal Crew spent the afternoon last week at Twitter helping the staff get in better shape! #afittertwitter

Who wants to be able to do this?

 

The answer is, you do! Becoming a supple leopard takes years, if not a lifetime of training and dedication. Which is why us humans suck so bad at it! We are so impatient and want instant gratification or results when it comes to anything. Well, how about as a community, we make a goal to have the hip and shoulder mobility of this 10 year old gymnast AND be strong and fast and agile and etc etc! Doing it together might make you more accountable for your sticky, slow muscles and joints.

We do our best to add mobility into most warm ups, but like any other skill some of us just need more practise. Which means, you might need to spend some time outside of class training this weakness. This week, we will be testing your ROM (range of motion) about a few joints. In a few months we will re-test. The goal isn't to make huge gains in a few months, but it is to make a small difference. Times that over a few years and the pancake split stretch will be yours! Who is in?!

 

WORKOUT FOR MONDAY

3 thruster (135/95)

6 toes to bar

AMRAP 5min

rest 2min

3 thruster (95/65)

6 toes to bar

3 HSPU

AMRAP 5min

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 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