Thursday

Kelly..the best surfer ever? or would that be Gerry Lopez? WOD “Kelly” Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box…

Wednesday

Carol. Strength Press 3-3-3-3-3 WOD 150 KB Swings for time. think heavy Freshie WOD 6 rounds of 10 KB Swings 10 Air Squats *Reminder that Karen…

Rick. Skill Double Under Practice WOD AMRAP 15 of: 15 Deadlifts 30 Sit ups 60 Double Unders Freshie WOD AMRAP 15 of: 10 Deadlifts 20 Sit…

Allie..one of our new trainers.. in her super hero pose! Strength 5×3 Overhead Squat WOD 15 -12-9-6-3 Reps for time of: Pull ups Front Squats (135,…

Open Gym Today! 3:30-5pm

Dean Skill Med Ball Clean WOD “The Chief” 5 rounds of AMRAP in 3 Minutes of: 3 Power Cleans 6 Push ups 9 Air Squats Rest…

CFCA in Cardiff, CA Strength 3 x max handstand hold WOD 6 Rounds for time of: 10 Snatch grip Deadlift 6 Ring Dips 9 Toe to Bars…

click here to read the article on Kelly! I’ve seen a few of you at the gym sneaking in some time doing (San Francisco Crossfit owner)…

Karen is putting together an order of Womens Tanks…the sign up sheet is at the gym so if you are interested write down how many you…

Skill Squat Therapy WOD AMRAP 20 min of: 20 KB Swings 40 Double Unders Freshie WOD AMRAP 20 min of: 10 KB Swings 50 jump rope…

Sue on her CF Total. WOD “Un-scenic Cruise” aka 5k Row or if you missed it yesterday… “The CrossFit Total” 1 rep max BACK SQUAT 1…

Warm up Mobility Barbell & PVC WOD “The CrossFit Total” 1 rep max BACK SQUAT 1 rep max SHOULDER PRESS 1 rep max DEADLIFT Total the…