Open Normal Class Schedule Today!!
A. Tabata Plank Holds, 8 rounds
B. “Small Potatoes”
30-20-10 reps of:
C. Please RSVP via Mindbody Online for Barbell Club!
Brought to you by Payton AKA The Pumpkin Princess, this “12 Days of CrossFit” WOD will be done just like the song: 1… 2,1… 3,2,1… 4,3,2,1… 5,4,3,2,1 and so on.
“Payton’s 12 Days of CrossFit”
1 Handstand Push-up
2 Pull-ups or Jumping Pull-ups
3 Toes to Bar
4 Dips (Bar or ring)
6 Box Jumps 24/20
7 Wallball Shots 20/14
8 Kettlebell Swings 53/35
9 Deadlifts 115/75
10 Front Squats 115/75
11 Clean and Jerks 115/75
12 Turkish Get-Ups 35/26
* Please RSVP to Barbell Club via MindBody Online
* Don’t forget the Core Stability Workshop with Dr. Kristin Dominguez is at 12:00pm sharp. Bring a friend and a yoga mat! The cost is FREE. More details can be found HERE
In teams of 2 complete the following for max reps:
7:00 max rep Kettlebell Swings. 1 partner holds plank while other swings. Switch movements as needed.
Rest 3 minutes
7:00 max rep Burpees. 1 partner holds barbell overhead while other does Burpees. Switch movements as needed.
Rest 3 minutes
7:00 max rep Pull-ups. 1 partner holds barbell in deadlift position while other does pull-ups. Switch as needed.
B. Please RSVP through MindBody Online for Barbell Club
“Partner Running Cindy”
In Teams of 2 or 3, complete the following:
Partner A – Run 400 meters
Partner B – Complete as many rounds of “Cindy” as possible
Barbell Club is cancelled today. Best of success to our lifters Rob and Emmanuel who are competing at the 2015 American Open Championships in Reno, Nevada!
A. Every minute on the minute for 6 minutes:
ODD: 1 Rope Climb
Even: 20 Double Unders
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
C. Sign up for Barbell Club via Mindbody Online!
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
Barbell Club is cancelled today. Best of success to all our CFSC folks competing in the American Masters Championships in Savannah!
Today is our 1st annual CFSC In-House Competition! The event runs from 9am to 12pm and will be for CFSC members only. There is no Barbell Club or Open gym today. Come watch the festivities!!
Snacks and Adult Beverages to follow after!
Happy Halloween! Let’s see your best costume today!
In teams of 3 complete the following:
1200 meter run
80 Wallball Shots (20/14)
60 Wallball Shots
40 Wallball Shots
20 Wallball Shots
1200 Meter Run
RSVP For Barbell Club via Mindbody Online
A. Teams of 2 for time:
800m run (both)
100 box jumps (24/20)
100 KB swings (53/35)
100 wall balls (20/14)
400m run (both)
One person working at a time during jumps, swings, wall balls, and lunges
Please RSVP to Barbell Club via MindBody Online!