Partner Handstand Practice Then: 10 Rounds
200m run
20 Air Squats

Happy 2012!!  Are you ready to attack this year and improve upon 2011?  We are!  We are heading into the New Year with renewed dedication to our amazing athletes and community.  Whether you are a cyclist, runner or just beginning… Read More

15 Minute AMRAP:
10 KB Swings (53/35)
8 Burpee-over-KBs
6 R-Arm KB Row
6 L-Arm KB Row

Skill/Mobility (Coaches Choice)
3 rounds:
Run:Ebbtide/400m/200m
Pushups: 50/30/10
Push Press (135/105): 5/3/1

5×5 Back Squat (limit at 20 minutes) then  Tabata Situps and Squats

“Jackie”
For Time:
1k Row
50 Thrusters (45/35)
30 Pullups

.Team WOD For Time: 400m run, 75 Squat Clean (95/65), 200m run, 75 Clean & Jerk (95/65), 400m run

1000m Run
- rest 3 minutes
1000m Run
- rest 4 minutes
1000m Run
- rest 5 minutes
1000m Run

NO CLOCK DAY!!!
5 Rounds Not For Time of BB Complex:
8 Power Cleans
6 Front Squats
4 Push Jerks
Start w/ a load you know you can handle and work up from there.
… Read More

We are extremely excited to announce our first seminar of 2012 is on the calendar!  On Saturday Feb. 11th we will be hosting a Running Seminar coached by our good friend and owner of CrossFit San Mateo Brendon… Read More