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 December 19, 2013


NorCal CrossFit Dec. 20th 2013

The folks at HGST GO enjoying a Potluck meal together!

FAVOURITE COACHES WORKOUTS PART 3 (Post yours to comments!)

The Burgener Squat Program with the NCCF Santa Clara Strength Club.  It is not the typical CrossFit WOD most think: its one day of Front Squats and one day of Back Squats per week for 12 grueling weeks!  It's my favorite because of the massive gains and the amount of confidence the Strength Club crew has now going into WODs with squats!

Reggie

My favorite workout of all time I think would have to be the 2011 sled pull workout because of the final sled pull. I figured out how to pull a sled and came from behind to beat Jason Khalipa in the final few seconds! It was amazing to hear and feel the crowed rally around me and go crazy as I finished. Best athletic experience of my life so far.

Pat B

My favorite team workout is from the 2012 regionals. What I love about this workout is that it was crucial to have GREAT both verbal and nonverbal communication with your teammates. It was very apparent who practiced together and who didn't. I really thought this was a great showcase to how well you interacted with your team, and how hard you all could push each other. Also, it has a million squats in it. Yay squats. Everything I love about crossfit all wrapped into one terrible workout!

75 Back squats (95 lbs)/50 Pull-ups (team mates hold the bar)/25 Shoulder-to-overhead (95 lbs)
75 Front squats (65 lbs)/50 Pull-ups (team mates hold the bar)/25 Shoulder-to-overhead (65 lbs)
75 Overhead squats (45 lbs)/50 Pull-ups (team mates hold the bar)/25 Shoulder-to-overhead (45 lbs)
75 Back squats (135 lbs)/50 Pull-ups (teammates hold the bar)/25 Shoulder-to-overhead (135 lbs)

75 Front squats (85 lbs)/50 Pull-ups (team mates hold the bar)/25 Shoulder-to-overhead (85 lbs)

75 Overhead squats (65 lbs)/50 Pull-ups (team mates hold the bar)/25 Shoulder to overhead (65 lbs)

If the bar touches the ground, there will be a 1:00 penalty. All four team members must be together for the penalty. Team works through movements as fast as possible, one mover at a time.

Mary Ann

 

 Friday Funny

this is what I think I look like when I chop wood. This is actually what I look like.

FIFTH DAY OF NORCAL CHRISTMAS 

5th Day of NorCal Christmas BUY INt: Accumulate 5min in an L-Sit

+

Front Squat 1-1-1-1-1

+

tabata Front squat (75/45)

tabata Push Press (75/45)

 

Leave a Comment:

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