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 23, 2013


NorCal CrossFit Dec. 24th 2013

Friendly reminder to SIGN UP for the fundraiser we are hosting on the 4th Jan. It's a fun competition for a great cause, so no need to worry about all that Christmas food slowing you down ;-)

The new set up over in the Philippines! This is how a dumbbell and kettle bell stack should look! Speaking of which, unless you are under the watchful/crazy eye of Pat Barber, some of you can be a little sloppy in putting away your equipment. Remember, this is YOUR equipment that gets left lying around (yep, you paid for it), so you should treat it with the same respect you would your own stuff (unless you treat that terribly, then don't do that!).

We aren't going to dish out burpees or any other strange punishment to get you to be more diligent, so hopefuly this friendly reminder will do the trick. Simple rule is to leave everything the way it was when you found it. That means cleaning up any bodily fluid from bars, mats or floors too (blood, sweat, tears and skin!). 

Friends don't let friends be messy bears.

Merry Christmas x

12 DAYS OF CHRISTMAS!

1 burpee

200m run

3 pullups

4 thruster (135/95lbs)

50m prowler push

6 Cartwheels

7 Situps

8 Shoulder to overhead (135/95lbs)

9 Ring Dips

10 Triple Unders (or 20 Double Unders)

11 Wall Climbs

12 Squat Snatch (135/95lbs)

* Perform with 1 burpee, then 1 burpee + 200m run, then 1 burpee + 200m run + 3 pullups etc….

 

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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