Monday September 1, 2014

Posted on Aug 31, 2014 | 0 comments

Hope everyone has been enjoying their long weekend!

Class times 8&9am today!

 

You guessed it! Hero WOD today!

 

The Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps (95# female)
7 Knees to elbows
245 pound Deadlift, 7 reps (165# females)
7 Burpees
7 Kettlebell swings, 2 pood (53# female)
7 Pull-ups

CIAMemorialWall_th.jpg

Enlarge image

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

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Saturday August 30, 2014

Posted on Aug 29, 2014 | 0 comments

MONDAY IS LABOR DAY! :)

Hours: 8&9am classes only!

 

CLASS TIMES TOMORROW : 8&9AM!

 

We are also offering a free class tomorrow @10am for those interested in trying CrossFit for the first time! Tell your friends and family! Please email Jamie jamie@mcdalliance.com to let us know if you are coming!

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Friday August 29, 2014

Posted on Aug 28, 2014 | 0 comments

Strength:

Behind the neck Jerk

EMOM 10 Minutes. Work up to a max effort.

 

WOD:

For time:

60 Double Unders

30 Pull-ups

30 Box Jump Overs 24″/20″

50 Double Unders

20 Chest to Bar Pull-ups

20 Burpee Box Jump Overs 24″/20″

40 Double Unders

10 Strict Pull-ups

10 Dumbbell Burpee Box Step Overs 24″/20″ 40#/25#

 

CF MELT:

Friday Fun! :)

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Thursday August 28, 2014

Posted on Aug 27, 2014 | 0 comments

WOD:

“Diane”

21-15-9

Deadlifts 225#/155#

Handstand Push-ups

 

@ 15 Minute Mark:

“Nancy”

5 Rounds for time:

Run 400m

15 Overhead Squats 95#/65#

 

*No matter how fast you finish Diane, everyone rests until the 15 minute mark. However, scale accordingly. You should have at least a 2-3 minute rest period before Nancy. 

 

CF MELT:

With a running clock,  1 Minute each station for max reps, of the following exercises:

KB Sumo Deadllift High Pull

Hand lift Push-ups

Jump Lunges

DB Thrusters

Jumprope

1 Minute rest

Repeat 3 Rounds

 

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Wednesday August 27, 2014

Posted on Aug 26, 2014 | 0 comments

DON’T FORGET TO SIGN UP FOR CROSSFIT DAY AT THE OAKLAND A’S GAME SUNDAY SEPTEMBER 7TH!!! TALK TO JAMIE FOR DETAILS! 

Strength:

Every 90 seconds for 15 Minutes:

2 Power Cleans+ 1 Split Jerk…add weight each round.

 

WOD:

3 Rounds for time: (also for CF Melt)

250m Farmer Carry 40#/25#

15 Dumbbell Push Press 40#/25#

30 Ball Slams 35#/25#

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Tuesday August 26, 2014

Posted on Aug 25, 2014 | 0 comments

ANNOUNCEMENT: SCHEDULE CHANGES BEGINNING NEXT WEEK. “OPEN GYM” HOURS WILL BE CHANGING TO MONDAY AND WEDNESDAY 7-8PM. (INSTEAD OF MON/WED @ 10AM)

We ask that you use the Open Gym hours if you are interested in doing a WOD other than what is posted daily. If there is something specific that you are training for, or you are dealing with an injury, we are happy to modify and suggest a different workout. Thank you for your cooperation! :)

 

TRANSFORMATION TUESDAY is here!!! Most of you have probably witnessed Brad and Kristin Burrell’s drastic changes before your eyes….because I know I have!!! Amazing! The couple that crossfits together stays together! :)

 

Kristin B.2Brad B.1

Kristin B.1

SO awesome!!! Keep inspiring, Burrells!!!!

 

Skill Warm-up:

Tabata Handstand Holds

2 Minutes Rest

Tabata L-sit

 

WOD:

20 Minute AMRAP:

20 Toes to Bar

20 Thrusters 115#/75#

20 Burpees

 

CF MELT:

30 Minute AMRAP:

30 Sit-ups

30 Dumbbell Thrusters

30 Burpees

Run 250m

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Monday August 25, 2015

Posted on Aug 24, 2014 | 0 comments

Strength:

In 12 Minutes, work up to a 3 REP MAX Back Squat.

 

WOD: (also for CF MELT)

For time:

1250m Run

100 Double Unders

75 Wall Balls 20#/14#

50 Kettlebell Swings 70#/53#

25 Handstand Push-ups

 

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