First Year

Alternating Kettlebell Swing and Wall Ball 1 reps on minute 12 reps on minute 23 reps on minute 3etc. up to 20 minutes See The CrossFit excercises page to see how these movements should performed.

10 Clean and Jerks Yes, all in a row with no rest. Try for body weight if you are feelin’ froggy.

Enlarge imagePost Workout The Unofficial Turkey Trot was blessed with great people, great weather and amazing views of the bay. Thanks to Patrick, Ryan, Dan and Jason for a great morning! Look for more unofficial, uncertified, unsanctified events at Edgewood Park.

Meet at Edgewood Park at 9:00 am. We will do a lap of Sylvan Trail slowly as a group with some stretching. Then the actual Turkey Trot will be one lap of Sylvan Trail followed by 10 burpees, 20 table jumps, 30 push-ups, 40 squats and 50 sit-ups. Hope to […]

We did a workout from the CrossFit site because it looked so fun ;-). For time:Deadlift, 15 repsRope climb, 5 ascentsDeadlift, 12 repsRope climb, 4 ascentsDeadlift, 9 repsRope climb, 3 ascentsDeadlift, 6 repsRope climb, 2 ascentsDeadlift, 3 repsRope climb, 1 ascent

WOD: 5 rounds of:4 Weighted Pull-Ups (scale with hangs or negatives)4 Weighted Dips (scale with hangs or negatives) Rest up to 3 minutes between rounds

There are plenty of Thanksgiving morning workouts. CrossFit Oakland has a FREE community workout. Not sure where it is but I am sure they will post something. Check out Diablo CrossFit’s Unofficial Turkey Trot. Looks like fun but it starts at 7 am. Ouch! Finally, Peninsula CrossFit is having an […]

Enlarge imageRyan, making the butterflies fly in formation. WOD: Helen3 rounds for time: 400 M run21 Kettlebell swings12 Pull-ups

Enlarge imageJason squating 90 Kg. WOD:5 sets of 5 Front Squats (increasing weight each set)

Many people know CrossFit as the “dangerous” workout (because of the intesity) or possibly even because of the different modalities (sledgehammer swings, Kettlebells, tire flips, etc.); however, the bulk of what we do at CrossFit is learning to perform basic, core movements correctly. The core movements we focus on are: […]