Warm-up: 400 M run/500 M Row, Foam Roller, Shoulder Mobility, 3 x {5 jump rope steps, jump rope hops, jump rope crossovers}Barbell Warm-up – 5 reps each of the following: Alternating Shoulder press and behind the neck shoulder press, front squat, Romanian DL, back squat, good morning, overhead squat.3 x […]
More Space! from saul jimenez on Vimeo. On Oct. 31 and Nov. 1, we are finally knocking down the wall behind the whiteboards. This new space will double our existing space for the coming winter months. Our demolition party will start on Oct. 31 at 9 AM and last until […]
Warm-up: 400 M run/500 M Row, Foam Roller, Shoulder Mobility, CrossFit Warm-upSkill/Specific Warm-Up: Max Effort Push PressWOD: 5 Rounds for time:3 Ice Cream makers or 3 Windshield wipers5 Cross Chops with KB each side
Let’s have a little more fun: “You mean I never told you the secret to gaining weight?” OK, yes, you have to eat to gain weight/mass/strength but there are probably better choices that McDs, Chinese food and pizza…. probably (less fun) 🙂 Learn more about mass gain from the Performance […]
Nathan asked me in if I had seen a recent post about an affiliate leaving CrossFit. I read it and it got me thinking about our expansion: Where we were when we started, where we are now and where we are going, and most importantly, what I am trying to […]
Since the Bad Girl Open is coming up next weekend, I thought it would be a good idea to have a mock meet this Saturday. Stephanie is signed up (and I will be hassling others to sign-up as well) so you will be helping her prepare for the meet and […]
Strength: In 20 min, work up to a heavy 3 rep max of OHS.WOD: In teams of 2 or 3:20 Slurpees per team member, partition as necessary 200 M Overhead LungesIf team of 3, after lunges athlete has to do 7 jumping lunges (each leg).
Strength: 4×4 @ 80% of 1 Rep Max (1RM) Back SquatWOD: On The 3 Min Interval200 M Run4 Clean Dead Lift8 Divebomber Push-ups
MDF @ Large is going to be a LuLuLemon and MDF co-production at Burlingame H.S. this Saturday at 9 AM. Please stay tuned for more details. Did I mention they have a cool set of bars near the track?
The fundamentals class is the best way for athletes at any level of fitness to start CrossFit classes. The fundamentals class starts from the beginning by teaching the basic body weight movements that are the foundation of our program: Squats, push-ups, pull-ups, sit-ups. We then progress to learning the following […]