Archive | June, 2016

Saturday June 18, 2016

Just a reminder that the “Whole 30 Summer Challenge” kicks-off this morning at 9am. If you aren’t participating in the challenge, the gym will be open for Open Gym from 7:30am to 9am.

 Workout of the Day:
“Whole 30 Summer Challenge WOD”
Run 800 meters
30 Power Clean 95/65
30 Push-ups
30 Toes to Bar
30 Back Squat 95/65

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Friday June 17, 2016

Workout of the Day:
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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Thursday June 16, 2016

“Workout of the Day”
Deadlift 3-3-3-3-3 at 70% of 1RM
Three Rounds for time of:
Run 800 meters
12 Deadlifts 225/155
15 L Pull-ups
*subs: Stict Pull-ups or Kipping Pull-ups

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Wednesday June 15, 2016

Workout of the Day:
“Warm up”
4 Min AMRAP:
Run 100 meters
30 Double unders
For time:
Run 200 meters
135/95 pound Push Jerk, 20 reps
40 Air Squats
Run 200 meters
135/95 pound Push Jerk, 15 reps
30 Air Squats
Run 200 meters
135/95 pound Push Jerk, 10 reps
20 Air Squats
Run 200 meters
135/95 pound Push Jerk, 5 reps

10 Air Squats

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Athlete of the Month: Tomy Wilkerson

Name: Tomy Wilkerson

Age: 25

Hometown: El Sobrante, California (El Sob Mob, represent!)

How long have you been CrossFitting? A little over a year and a half.

What is your favorite WOD/Exercise? Confession time: I’m a bit of a show off. I love testing my strength and gymnastic skill. So, anything involving low reps but heavier weight or upper-body bodyweight stuff will make my day.

What is your least favorite WOD/Exercise? If I answer this honestly, will it be programmed? If so, push ups! Just […]

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Tuesday June 14, 2016

Workout of the Day:
On the minute every minute for 10 minutes:
Hang Squat Clean x 2 Reps
21-15-9 reps for time of:
115/75-lb. Hang squat cleans
Chest-to-bar pull-ups

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Monday June 13, 2016

Reminder:  HOLIDAY HOURS!  Open Gym from 8-10am only.
Workout of the Day:
Five rounds for time:

10 Pull-ups
10 Burpee Box Jump Overs
20 Wall Ball 20/14

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Holiday Hours: Monday, June 13th

Due to the holiday on Monday, June 13th, the gym will only be open for OPEN GYM from 8am to 10am.

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Saturday June 11, 2016

Workout of the Day:
In teams of two, with one partner working at a time, complete 5 Rounds EACH of:
Run 200 meters
10 Power cleans 115/75
10 Toes to bar


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Friday June 10, 2016

Workout of the Day:
Back Squat 5-5-5-5-5
For Time:
30 Handstand push-ups
50 Wall Ball 20/14
30 Deadlifts 185/125
50 Walking Lunges
30 Chest to Bar Pull-ups
50 KB Swings 53/35

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