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Summer Wrap up Challenge - Last Week!

HERE are your teams!

More Challenge info HERE

Even MORE info HERE

 

 

 

 

 
 
 
 
 
 
 
 

 

 


Posted on December 12, 2013


NorCal CrossFit Dec. 13th 2013

LAST REMINDER!
 
Sign up today before midnight to attend the NorCal CrossFit Holiday Party and Toys for Tots event!  5:30PM Sunday @ NorCal CrossFit Santa Clara.
 
GOAL = 200+ toys to donate to Toys for Tots!
Coach Jason Khalipa will COACH FOR A DAY at the NorCal CrossFit location that donates the MOST toys!
Coach Jonji Barber will perform 1 BURPEE for every toy being donated AT THE HOLIDAY PARTY!

 

 

This is how we train CPR at NorCal. Shirtless! 

BURGENER WARM UP - WHATS THE DEAL!?

You probably wonder what the heck the 'Burgener Warm Up' actually means every time we get you to do it. I am sure your coach tells you but you are so caught up in the 'down/up' that you don't really listen ;-)

Cody Burgener, Coach B's son (the guy who created the Burgener warm up) does a great job at explaining why we do the Burgener warm up and how it sets us up for a great snatching session!

Read his article HERE

WORKOUT FOR FRIDAY

1 Snatch High Hang

1 Snatch Hang

1 Snatch

rest 1min

10 rounds

* Go as heavy as you can without technique break down.

+

500m Row Sprints x 3

* rest 2-3min

 

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SIGN UP HERE!

Summer Wrap up Challenge - Last Week!

HERE are your teams!

More Challenge info HERE

Even MORE info HERE