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Focus: Strength/IntervalWarm-up: D-Ball Medley and agility hurdlesSkill/Specific Warm-up: Warm-up on cleans and floor wipersWOD: 5 rounds for time with partners:5 x Clean10 x Floorwipers This an article footer

[youtube=http://www.youtube.com/watch?v=EzRbdj3bVys]Focus: CardioWarm-up: Med Ball warm-up250 x Jump rope skips20 x Double undersSkill/Specific Warm-up: Review med ball cleanWOD: As a team of 2 complete the following:100 x Med Ball Cleans100 x Wall Balls100 x V-ups100 x Seated overhead med ball passes This an article footer

January Saturday Schedule:===================================== January 25 – No classes on Friday. =====================================January 26: Stanford Dish [Google Map]Meet at Nixon Elementary School parking lot (where the blue place marker is). =====================================February 1 – No classes on Friday. =====================================February 2 – I will be in Las Vegas for the affiliate gathering. Breanne will […]

Focus: StrengthWarm-up: 2 rounds of CrossFit warm-up with rowing or runningSkill/Specific Warm-up: Push Jerk (7, 6, 5, 4, 3, 2, 1)WOD: 5 rounds for time of:5 x Deadlift5 x Front squat5 x Push press This an article footer

Focus: CardioWarm-up: Shoulder mobility with dowel, The Beast with bar, Burgener warm-upSkill/Specific Warm-up: The Beast with weightWOD: Elizabeth21, 15, 9 for time:Clean 60 kg. (unless specified by “power”, a clean includes a squat)Ring Dips This an article footer

Focus: CardioWarm-up: 5 x FlowFitSkill/Specific Warm-up: 2 x rope climb and DB push jerk warm-up.WOD:5 rounds for time:1 x Rope climb5 x DB Push jerk10 x Weighted sit-ups This an article footer

Focus: StrengthWOD: Snatch-grip Deadlift5,5,5,5,5,5 3 Rounds for time:15 x Snatch DL15 x Box Jump This an article footer

[youtube=http://www.youtube.com/watch?v=E-ie-g5fxLc]I wish I could show this video to everyone who asks me what CrossFit is. Yes, “CrossFit is randomized, functional movements at done at high intensity.” But the just describing the program sounds very static. CrossFit is much more of a process that a program. The most compelling part of […]

Focus: Olympic lifts/interval Warm-up: D-balls at the DMV (no video, ya gotta show up for this one) Skill/Specific Warm-up:Hang Power Clean… [wmv][mov] WOD:With a partner, clean and jerk over your head and waiter walk as far as you can. Carefully lower the weight and let your partner take over. Take […]

Some of you may recognize Instructor Dave Castro from a CrossFit certification, the CrossFit games or some of the CrossFit videos. This young man is the real deal. Check out the SportSkool website for more Navy Seals training videos. Thanks to Mike M. for telling me about this. These videos […]