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Posted on January 22, 2014


NorCal CrossFit Jan. 23rd 2014

Schedule Change at San Jose for this weekend

Due to a Lvl 1 Seminar we will be having on Saturday: 7am session (indoors), a 7am open gym in the Oly Room, and an 8am, 9am (outdoors) class.

Sunday: No Open Gym

* Sorry for any inconvenience. If you would like to attend a later indoor class on Saturday, please feel free to head on down the road 10min to our Santa Clara location.

Yesterday 30 of our coaches/staff went to Sonoma to put on a 3 hour team bonding session for the HGST Sales team consisting of over 200 people! This is new territory for us, but judging by the picture, it was a huge success and everyone had a great time! We are looking forward to more just like it!

THRUSTERS!

Everyone’s favorite movement… THE THRUSTER! While some people may love this movement, many of us tend to dread it, but that’s all the more reason to show up when the thruster ends up in the programming, right? Those movements that are the most difficult for us because of their complexity and difficulty are the ones that are going to give us the most benefit, so instead of avoiding the thruster, let’s figure out how to tackle this movement with the desire to always improve!

Take a few minutes to watch this awesome video of Diane Fu of Fu Barbell up at San Francisco CrossFit. She provides some awesome tips for last years Open workout 13.5 (the final nasty workout announced live her in Northern California). Though today’s workout is NOT 13.5, we DO have thrusters, and these tips canhelp you come ready to do work! Plus, who knows… The Open is just around the corner, and I have a feeling thrusters might just come up in those 5 weeks.

 

Oh and if you haven’t signed up yet, click here to do so. The Open is a BLAST and NorCal CrossFit will be celebrating its kick off next month with a potluck. Maybe this article by the hilarious Lisbeth Darsh will change your mind if you are still sitting on the fence!

WORKOUT FOR THURSDAY

Even minutes 20 Hip Extensions

Odd minutes 20 Push Press (75/55lbs)

14 minutes

+

Even minutes 10 Thrusters (95/65lbs)

Odd minutes 200m Row

14 minutes

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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