For time:
50 Double-unders
800m Run
40 Pull-ups
500m Row
30 Deadlifts, (225#/155#)
400m Run
20 Handstand push-ups
250 Row
Prowler push, (140#/90#)
5 Rope climbs
Prowler push, (140#/90#)

Five rounds for time of:
Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box

Overhead squat 3-3-3-3-3 reps

0800 Class Drop-ins do “Jackie”

1000m Row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)
For Time

Regulars do “Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Hoover Ball Time Again. Next Saturday.

Bill Ferree 2009 Topps Hoover Ball Card

Complete 3 rounds for time of:
400m Run
10 KB swings right arm (44#/26#)
10 KB swings left arm (44#/26#)
15 Toes to bar

Back to school time again. Harry and Jesse have after school strength and conditioning classes for all teens regardless of sport or ability on Monday and Wednesday at 3:30 pm.

Holiday Hours Monday 8:30am, 9:30am & 4:30pm CrossFit Classes

Re-Active Gym welcomes Jose Aguayo. Jose is a career Strength and Conditioning coach that has a great reputation in both youth and adult group fitness programming.

Dan will take the 5:30, 6:30, 7:30 (new), 8:30, and 9:30 AM classes. Jose (& Paul) will be teaching 1:00, 4:30, 5:30, & 7:30 and assisting or covering Tom Jack’s 6:30 PM classes when Tom is not available.

We will be canceling the 10:30 classes on Tuesday & Thursdays since attendance has been poor at these times.

In case you have not heard, Jesse is now teaching a comprehensive CrossFit Power lifting Hour at noon M/T/TH/Fri. If you need to get strong and work on fundamental lifts, do this class at lunch.

Sunday classes will be taught by Jessica Gray starting next weekend and she will be assisted by our other gymnast, Heather Milam.

Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Article about our Gym hits the Castro Valley Forum

Picture: Mikee the Bull with Daughter Ava. Mike runs Hayward Honda and will extend special discounts to anyone from our gym that wants to buy a new or used Honda. He is a great guy and has a fantastic staff.

Mikey & Ava

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps