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 June 11, 2014


NorCal CrossFit June. 12th 2014

Lets get inverted!

There are so many variations of how we can get upside down in CrossFit. Headstands, wall handstands, free standing, rings, walking on our hands........the list goes on. We spend most of our time upright, so it is a nice change and pretty cool skill to be able to hold our body weight in the inverted position! Not only is it great for increasing strength through your upper body, it helps with our shoulder mobility, body awareness/balance and midline stability.

Today we have thrown in some handstand walking. For many this is a skill that is so far out of their reach that people don't bother to work progressions to get there. How do you start you ask? With the humble handstand of course. If you are feeling stagnant here, try switching it up by facing the wall, taking one foot off the wall and testing your balance or just go for it and start practising your free (of the wall) handstands. A great way to start is to have someone spot you until you feel comfortable to kick up by yourself. This stuff takes a lot of constant practise, so the only way to get better is to do some secret outside of class ninja training. If you need some advice on where to start, ask your coach!!

Once you have mastered the handstand walk, your next task is this:

WORKOUT FOR THURSDAY

2 Front Squat

10 rounds

*Rest 1min between sets

+

rxd

int

scale

30ft handstand walk

5 Front Squats (185/135)

5 rounds

15 hand releases on wall

5 Front Squats (135/95)

5 rounds

5 wall climbs

5 Front Squats (<95/65)

5 rounds

 

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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