Thursday April 7, 2015

Posted on Apr 8, 2015 | 0 comments


In 15 Minutes, work up to a 1 RM SNATCH!



For Time:


Sumo Deadlift High Pulls 95#/65#

Push Press 95#/65#

Burpee Box Jumps 30″/24″



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Wednesday April 8, 2015

Posted on Apr 7, 2015 | 0 comments


8 Minute EMOM:

Even: 5 Strict Pull-ups (If too easy, add reps)

Odd: 30 Second Handstand Hold (practice good form, only heels touching wall)



For Time:

30 Deadlifts 225#/155#

30 Toes to Bar

30 Power Snatch 115#/75#

30 Handstand Push-ups

30 Dumbbell Thrusters 45#/25#

400m Farmer Carry 45#/25#


CrossFit Melt:

3 Rounds:

10 Deadlifts

15 Knees to Elbows

20 Push-ups

25 DB Snatch

30 Sit-ups

Run 400m

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Tuesday April 7, 2015

Posted on Apr 7, 2015 | 0 comments


In 12 Minutes work up to a heavy set:

2 Front Squats+ 1 Push Jerk



7 Minute AMRAP:

10 Overhead Squats 95#/65#

10 Bar Facing Burpees

3 Minute Rest


7 Minute AMRAP:

10 Kettlebell Swings 53#/35#

10 Box Jump Overs 24″/20″

10 Wall Balls 20/14 to 10 ft.

3 Minute Rest


7 Minute AMRAP:

200m Row

50 Double Unders

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Monday April 6, 2015

Posted on Apr 5, 2015 | 0 comments

Happy Monday! I thought we would start the week out with a super FUN wod ;)  

*The Golden State Games is this weekend and we have a few of our own competing! Come out and cheer them on. Also, judges are needed. If you are interested in being a judge, please let Sara know. Thanks!*



At 0:00



Thrusters 95#/65#


At 10:00


30 Clean & Jerks for time


At 20:00

1 1/2 Mile Run

(6 laps)


*3 separate times…If your Fran is 3 minutes, rest all the way until 1o minutes. If you do not think you can complete Fran in under 10 minutes, scale the weight…same thing applies for Grace. Have fun!


CF Melt:

For time:

75 Wall Balls

75 Kettlebell Swings

75 Sit-ups

Run 1200m

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Friday April 3, 2015

Posted on Apr 2, 2015 | 0 comments

*Don’t forget about our potluck this Saturday at noon! Celebrate the end of the Open! Bring something delicious to share :)  

**There will be no Open Gym on Sunday! Happy Easter :)



1 Split Jerk every 90 seconds for 15 Minutes, building in weight.

Start light and focus on footwork and proper technique!



3 Rounds for time:

15 Push Press 135#/95#

15 Pull-ups

15 Kettlebell Swings 70#/53#

15 Wall Balls 20#/14#


I’m sure your legs are a little sore from the lunges today. A little squatting is good for ya to loosen up those muscles! ;)  

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Thursday April 2, 2015

Posted on Apr 1, 2015 | 0 comments

We qualified a team for Regionals for the 4th year in a row! That is pretty awesome. We have 2 Masters athletes moving on to their Remote Regionals. Equally awesome. Today we want to recognize our Teen athletes that did amazing as well! A new dynamic this year was the addition of the Teen and Scaled division. It was so inspiring watching our youngest clients push so hard and do so well!!! A huge congrats to Lauren Vickers, who placed 8th in NorCal in the Rx Teen Girls ages 16-17 Division. Her brother Logan also did awesome in the Teen Boys ages 16-17 division, placing 32nd in the region.  Congratulations to Benjamin McDonald who finished 5th in Norcal in the 16-17 age group. Mitchell Creel also did outstanding! Mitch had to learn both the snatch and clean & jerk pretty much the hour before he completed 15.1! He ended up placing FIRST in NorCal in the Scaled Teen 16-17 division and 10th worldwide!!! Needless to say our teens have a future in the sport!!!! Great job to all! 


Skill Warm-up:

8 Minute EMOM:

Even Minutes: 5/3 Muscle Ups (unbroken if possible)

Odd Minutes: 1 Legless Rope Climb


WOD: (also for MELT)

**Courtesy of Pat Sherwood**

4 Rounds for Time:

50 Ft. Front Rack Walking Lunge 155#/105#

Run 400m

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