0

Friday 5/26/17

Mobility: Hips Skill: Take 15-20 minutes to build to a heavy Clean & Jerk Strength: None Metcon:  Optional Core: EMOM for 6 minutes 10 V-Ups 6 Hollow Rocks 4 Situp Lower SLOWLY (3 count)

0

Partner Competition

Great job to all the athletes today at the Crossfit Pleasanton Partner Competition. Congratulations to our 1st place winners Tom Bueno and Randi Newbould! 2nd place winners Woody Queen and [...]

0

3/30/15 “CAPTAIN JACK SPARROW”

Mobility: Shoulder Mobility. Skill Practice Warm Up: GHD Sit Ups. Strength Workout: None. Metabolic Conditioning Workout: “Captain Jack Sparrow” – For time. 1000m Row 25 Push Presses (A: 75lbs, [...]

0

1/31/15 Intra Gym

No Casses today Itrna Gym Comp at 9:00 am Come and support your local members. Bring your friends and family. Pot-luck if you so feel inclined. Still a few spots open. Gym will be open at 8:00 am [...]

0

11/12/15 CFP “Rounds Chips”

We all have trouble at times remembering how many rounds we have done or need to do. Pennies are such a pain.  Here are the CFP Round Chips. They will be a great help when you have a lot of [...]

0

December PR’s

  Congratulation to all the PR’s in December.  So many people are improving and we love to see it.  We had 60 this month, and it was a busy month too.  with a lot of holiday events and [...]

0

10/31/14 WOD

  Mobility : Hips Skill / Strength : Spend 10 minutes working up to a challenging Front Squat   Met-con : “Fran”   3 Rounds for time of 21-15-9 reps: Thrusters  A:95, I*:65, N:45 [...]

0

10/15/14 WOD

Mobility: Shoulders Skill/Strength:Deadlift 5/3/3/1/1/1 Reps Then 1 max set @ 80% Metcon: 5 min AMRAP 3 MU’s 10 Box Jumps 24/20 1 min Rest 5 min AMRAP 5 Snatch 115/80 100m Run Scale 3-7 [...]

0

3 Times, AMRAP in 5 Minutes

AMRAP in 5 minutes of: 10 Push Jerk  165/115 10 Toes-to-bar 10m Crab walk Rest 1 min AMRAP in 5 minutes of: 10 Push press  135/95 10 GHD Sit-ups 10m Crab walk Rest 1 min AMRAP in 5 minutes of: 10 [...]

0

“Lumberjack 20”

For time: 20 Deadlifts  275/185 400m Run 20 KB Swings  2P/1.5P 400m Run 20 OHS  115/80 400m Run 20 Burpees 400m Run 20 C2B Pull-ups 400m Run 20 Box Jumps 24″/20″ 400m Run 20 DB Squat [...]