Community. Coaching. Caring. Since 2009.
Every 1 min for 7 mins: Power Snatch2 Power Snatches, pick load
Every 1 min for 7 mins.
* Re-grip allowed
Complete as many rounds as possible in 14 mins of:
3 Power Snatch (135#/95#)
1 Muscle-up
12 Wall Balls (20#/14#)
* Scale 1 MU to 2 Strict Pull-ups
For time:
10 Back Squats (155#/105#)
10 Ball Slams (40#/30#)
10 Box Jump Overs (24″/20″)
10 Knees To Elbows
10 Ring Dip (Strict)
10 Knees To Elbows
10 Box Jump Overs (24″/20″)
10 Ball Slams (40#/30#)
10 Back Squats (155#/105#)
Regionals Preview for this weekend at the Tacoma Dome. Big news as Ben Stoneberg and Emily Carothers are both out.
CrossFit Games Update: West Regional Preview
Want to see what Regionals is like? Here are some highlights: “Regionals Week 2 Highlights” – [video]
If you are going here is the Heat schedule and other venue info:
Regionals Gym Schedule:
This Friday/Saturday/Sunday (5/29-5/31) is the West “Super” Regional! We will have a minor class schedule adjustment for Friday and Saturday.
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile
* If you have a 20# Vest or Body Armor wear it. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
For time:
Run 800m
50 Pull-ups
100 Push-ups
150 Squats
Run 800m
Photo by Rob W.
“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
Team WOD: Run, Overhead Squat, Sit-up, Double Under, Sumo Deadlift High-pull, Box Jump OverInspired by the 2015 CF Games Regional Event 3:
As a Team of 2 complete for time:
800m Run (Run 400m each together)
50 Overhead Squats (95#/65#)
100 AbMat Sit-ups
150 Double Unders
50 Sumo Deadlift High-pulls (95#/65#)
100 Box Jump Overs (24″/20″)
* Alternate work and split all reps; one partner working at a time
** Run 800m as a team (one 400m run per teammate at the same time)
*** One bar, one box, one AbMat per team
Post total time.
All sign ups for start times are full. If you have not signed up you can still show up but know that you will be in a holding pattern until a coach can start you. We will fit everyone through no matter what though so don’t skip out! You can choose to do Murph or 1/2 or 1/4 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!
3 rounds for time of:
Run 400m
21 Deadlifts (185#/135#)
12 Handstand Push-ups
“Murph” spots for Monday are almost filled up! Get signed up on the whiteboard ASAP if you want to go! There are a few spots overall left. Otherwise you will be in a “holding pattern” for a start time.
Choose:
Weighted Pull-up 3-3-3-3 or Strict Pull-up 5 x 3
5 rounds for time of:
21 Thrusters (75#/55#)
21 Double Unders
Photo by Rob W.
It’s OFFICIAL! Jules (above) got her invitation today to compete at the CrossFit Games in July in the 16-17 yrs. old Teenage Division! Not only as a coaching staff; but also as a gym, friends, family, and her fellow CrossFitters we are all SO proud of her accomplishment to qualify for the Games.
Announcing the “Team Jules” CF Games shirts:
I wanted to design a T that was similar to the Rogue athlete shirts that are not “overt” with the athlete name but still capture their spirit or style. With this design the classic “J” of Jules’s muscle-up kipping swing quickly stands out. Thanks to Rob W. for capturing a picture we could translate for the design. Can’t wait to wear this at the 2015 CF Games! Show your support for her by getting a shirt.
ATTENTION: Memorial Day Schedule:
The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:
We will have a sign up in the gym for start times. There are 14 sign-up slots per hour. We will fit everyone through no matter what though so don’t skip out! You can choose to do Murph or 1/2 or 1/4 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!
Please make sure to sign up on the whiteboard.
CrossFit Games Update: California Regional Preview
Tommy’s Team Pick Week 2: NorCal CrossFit
Results
Results cont
Every 1 minute for 7 mins do:
1 Snatch
2 Overhead Squats
* Choose load
Complete as many rounds as possible in 12 mins of:
Run 100m
9 Overhead Squats (95#/65#)
1 Rope Climb (15 ft.)
Tabata Hollow Rock
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
The Hollow Rock Pain Cave:
Above photos by Rob W.
ATTENTION: Memorial Day Schedule:
The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:
We will have a sign up in the gym for start times. You can choose to do Murph or 1/2 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!
Please make sure to sign up on the whiteboard.
Wishing Mike H. a happy 100th WOD and Overhead Squat Day! So cool to see people stick with CrossFit to hit a milestone like 100.
Complete as many rounds as possible in 20 mins of:
Run 200m
7 Power Cleans (135#/95#)
7 Chest-to-bar Pull-ups
Photo by Rob W.
Memorial Day Schedule:
The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:
We will have a sign up in the gym for start times. You can choose to do Murph or 1/2 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!
Please make sure to sign up on the whiteboard.
Watch archived coverage from Regional Week 1
Squat Clean 2-2-2-1-1-1
Warm up for the Regional MU/Clean ladder
For time:
15 Muscle-ups
1 Squat Clean (205#/135#)
1 Squat Clean (225#/145#)
1 Squat Clean (245#/155#)
1 Squat Clean (255#/165#)
1 Squat Clean (265#/175#)
Scale 15 MU to 25 C2B pull-ups
Complete as many rounds as possible in 5 mins of:
20 Double Unders
15 Push Press (75#/55#)
10 Front Rack Lunges (75#/55#)
Photo by Rob W./ Photobomb by Michelle
Events:
Memorial Day Murph:
Coming up soon! Tune in for the schedule for this annual Memorial Day Hero WOD.
31Heroes:
We are registered once again to host the annual Team WOD 31 Heroes this August on Saturday 8/1. This will be our 5th year doing this workout. To sign up go here and click on the register link next to our gym.
In addition to typical weight/power lifting training I love to program complexes and EMOM’s. Their benefits are many vs. the standard strict strength program of fixed sets of single reps or no time domain. This article sums up what complexes are and why we do them.
Using Complexes: When, How and Why www.catalystathletics.com
5 rounds for time of:
15 Kettlebell Swings (70#/53#)
15 Push Up (Deficit) Hands on 25# plates
Run 400m
