Community. Coaching. Caring. Since 2009.
Back Squat (3 sec pause at bottom) 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
2 RFT: Deadlifts, Lateral Burpee (Over Barbell)s and Muscle-ups2 rounds for time of:
30 Deadlifts (185#/135#)
20 Lateral Burpee (Over Barbell)
10 Muscle-ups
Team WOD: Squat Clean Thrusters, Kettlebell Swings, Box Jumps, Deadlifts, Mountain ClimbersAs a Team of 2 complete as many rounds as possible in 18 mins of:
3 Squat Clean Thrusters (135#/95#)
6 Kettlebell Swings (70#/53#)
9 Box Jumps (24″/20″)
12 Deadlifts (135#/95#)
15 Mountain Climbers
Alternate the exercises, one person working at a time. Partner A does squat clean thrusters, then partner B does KB swings, then A does box jumps…etc.
Post total rounds/reps completed as a team.
Back Squat (3 sec pause at bottom) 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
2 rounds for time of:
30 Deadlifts, 185/135 lbs
20 Lateral Burpee (Over Barbell)s
10 Muscle-ups
Record your best Snatch 1 Rep Max lift.
Clean and Jerk : 1 Rep MaxRecord your best Snatch 1 Rep Max lift.
Weighted Pull-up 5×3, using same weight per set
Ring Dip 5×5, using same weight per set
Chipper: Double Unders, AbMat Sit-ups, Walking Lunges, and Ball SlamsFor time:
50 Double Unders
50 AbMat Sit-ups
50 Walking Lunges
50 AbMat Sit-ups
50 Ball Slams (30#/20#)
50 AbMat Sit-ups
50 Walking Lunges
50 AbMat Sit-ups
50 Double Unders
Weighted Pull-up 5×3, using same weight per set
Ring Dip 5×5, using same weight per set
Same weight across for Pull-ups. Same weight across for Dips. Scale to unweighted or assisted.
Power Clean 1-1-1-1-1Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
50 Burpees
40 Wall Balls (20#/14#)
30 Handstand Push-ups
20 Power Cleans (185#/115#)
10 Muscle-ups
*Scale MU to 10 Strict Pull-ups
Photo by @robcwilson
Coach B tells you all about the LiftOff:
Next Up:
The CrossFit LiftOff is coming this Friday, Nov. 6. Read below and go sign up to get ready to test your 1RM Snatch, 1RM Clean and Jerk and WOD to be announced. We will program the Snatch and Clean and Jerk events on 11/6 for all class times.
On Monday 11/9 we will plan to program the LiftOff WOD (unless the WOD includes equipment we cannot logistically handle on Monday). For those who register online and are unable to complete the WOD prior to the Monday, 5PM PST deadline you have the option to complete the WOD this Saturday 11/7 at the 0930 class (after the team workout gets going). Only those who are actually registered have this option.
There will be age and weight classes and prizes worldwide in those categories from Rogue Fitness.
* If you are unregistered for the LiftOff and/or have no idea what I am talking about don’t worry about it. Just show up and workout to whatever is on the whiteboard!
Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 3-3-3-3-3Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
5 Rope Climbs, 15 ft
100 Push Press (75#/55#)
Row 1000m
Photos by @robcwilson
Next Up:
The CrossFit LiftOff is coming this Friday, Nov. 6. Read below and go sign up to get ready to test your 1RM Snatch, 1RM Clean and Jerk and WOD to be announced. We will program the Snatch and Clean and Jerk events on 11/6 for all class times.
On Monday 11/9 we will plan to program the LiftOff WOD (unless the WOD includes equipment we cannot logistically handle on Monday). For those who register online and are unable to complete the WOD prior to the Monday, 5PM PST deadline you have the option to complete the WOD this Saturday 11/7 at the 0930 class (after the team workout gets going). Only those who are actually registered have this option.
There will be age and weight classes and prizes worldwide in those categories from Rogue Fitness.
* If you are unregistered for the LiftOff and/or have no idea what I am talking about don’t worry about it. Just show up and workout to whatever is on the whiteboard!
Front Squat 3-3-3-3-3Front Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
21 Front Squats (95#/65#)
21 Pull-ups
15 Front Squats (135#/95#)
15 Chest-to-bar Pull-ups
9 Front Squats (185#/125#)
9 Bar Muscle Ups
Welcome to Taylor and Amanda S. who recently completed OnRamp along with Kim S., Raine, Stephen, and Jeremy R.
Photos by @robcwilson
Housekeeping announcement regarding kids and pets:
We want to remind parents that the Squatch Cave is where we need your kids to stay. Please ensure your little one(s) are not in the front lobby or at the desk. The lobby area is meant for members to roll out, hang out, and generally needs to be a kid free zone. Please help the kids understand our rules and that staying put in the Cave is needed for their safety.
We have a received a few comments regarding the gym turning into a “kennel”. Going forward the dog policy is that member’s dogs will need to stay outside of the gym and can’t be out in the gym floor or tied up in the lobby (Obviously the only exception is Zoe). They can be leashed out back if needed. Dog hair, barking, accidents, allergy concerns, and several playing dogs unfortunately is very disruptive so we need to make this change.
Please know this isn’t due to any single child, pet or incident whatsoever. We just felt this is a necessary decision to proactively address before there is some sort of problem or complaint. Please do not read anything more into this! There is and was no “drama”! Thanks for your understanding, we love pets but recognize that not everyone else does. We want a business that is fun, friendly and family focused; but also clean, orderly, predictable, and appealing to all of our members beyond just a workout. We need everyone’s help to make that happen.