Wednesday September 3, 2014

Posted on Sep 2, 2014 | 0 comments

MORE EXCITING NEWS! We will be having a member party September 21st at the gated community park for Mokelumne Village.  It will be from 11-3. We ask that you please bring a side dish or dessert. The rest will be provided! Hope to see you all there!

 

***TRANSFORMATION TUESDAY WILL BE POSTED TOMORROW :)  APOLOGIES! ***

I need your before and afters, people! I know you have them! :)

Strength:

2 Power Clean+ 1 Hang Squat Clean+ Jerk

In 15 Minutes, work up to a heavy set of this complex.

 

WOD:

For time:

Run 800m

30 Lateral Burpees over the Bar

30 Hang Cleans 165#/115#

30 Lateral Burpees over the Bar

Run 800m

 

CF MELT (8am)

Tabata round of the following exercises:

Row for calories

Kettlebell Swings

SDHP w/ Kettlebell

Hand Release Push-ups

Jump Pull-ups

Rest 1 Minute between exercises

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Tuesday September 2, 2014

Posted on Sep 1, 2014 | 0 comments

We have some exciting events coming up! We will be having an In-house partner competition Thursday October 30th, which may or may not involve costumes :) ….We will also be starting a PALEO CHALLENGE, which will include hydrostatic bodyfat testing! Stay tuned for details!

And even MORE exciting news, this week we are beginning a SQUAT CYCLE! We will be back squatting on Tuesdays and Front Squatting on Fridays. DO NOT miss these days if you want real results!!!! This week we MAX out on both lifts and will use percentages of your max for the coming weeks. Time to get strong!

 

Strength:

15 Minutes to work up to a 1 REP MAX BACK SQUAT.

 

WOD:

15 Minute AMRAP:

30 Double Unders

15 Power Snatch 95#/65#

12 Box Jump 24″/20″

 

CF MELT:

For time:

Run 800m

30 Walking Lunge Steps w/plate

30 Burpees

Run 800m

30 Wall Balls

30 Box Jumps

Run 800m

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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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