3 rounds for time:
21 KB swings 53/35
12 Pull Ups
Photo: Meet Natalie!!! She just finished here 1 on 1 intro sessions and moves very well and looking to watch her improve and reach for those goals she has set to achieve for herself!!! Go Natalie!!!
Tuesday 1.17.17 Open WOD 16.2 Progressive AMRAP – 4 Minutes to Complete Each Round 25 Toes 2 Bar 50 Double Unders 15 Cleans 135/85 If you complete the round in under 4 minutes, you earn 4 more minutes to complete the next round. The number of cleans decreases each round while the weight increases Th...
"This is what 7 months of no cheat days and hitting my macros within 3 every.single.day. looks like. I never needed a cheat day because I learned my body and my cravings."
Good time to get on a customized macro Flexible Eating Program...
2017 goals! make them happen.
Check out out our first Spotlight Athlete of 2017! Congratulations Hailey we are so thankful for you! You are such a hard worker and you get after it every day at 5:30am! We are so happy that you are apart of our NCF community!
"If you believe the buzz, ketosis — whether via the almost-zero-carb ketogenic diet or via ketone supplements— can curb appetite, enhance performance, and cure nearly any health problem that ails you. Sound too good to be true? It probably is."
If you believe the buzz, ketosis — whether via the almost-zero-carb ketogenic diet or via ketone supplements— can curb appetite, enhance performance, and cure nearly any health problem that ails you. Sound too good to be true? It probably is.
Welcome back WOD Warmup 3 Rounds Not For Time: • 15 Jumping Jacks • 15 Air Squats • 15 Spider man Push Ups Core Tabatta • Hollow body hold • V-ups • Plank Hold Conditioning 20 Minute AMRAP: • Hang Power Clean 95/65 • Push Press • Front Rack Lunge Reps: 1, 2, 3, 4, 5 + … Cool down with Jump Rope. Work on double unders
We wish Susan and David safe passage to Colorado as they start their new adventure and will miss them. Announcements: *We hope you all enjoy Martin Luther King Day and find inspiration in his message and memory. Holiday schedule will be in effect for Monday, Jan 16: San Rafael and Mill Valley: 7:30, 8:30, 9:30 classes and 10:30-11:30 Open Gym… [ 394 more words ]
The plan is the same as last week. We will Front Squat on Monday, Snatch on Wednesday and Back Squat on Friday. I’m deviating slightly from our Snatch work so we can fit in some conditioning work with (hopefully) a lot of Overhead Squats.
Did you miss out on the newsletter? - - - http://eepurl.com/cv7IxP WOD: 1/16/17 Strict Press 5-5-5-5-5 reps EMOTM for 16 minutes: Min1: 50 Double-unders Min2: Max Reps HSPU *Score is total number of HSPU. What is fitness and who is fit? https://journal.crossfit.com/article/what-is-fi...
We are so excited to announce that we are open tomorrow. Regular hours and classes for all our athletes. Thank you all so much for your patience. We have missed you all and look forward to... read more
Another recent comeback in the form of @radamfong. Re-entry can be tough, but it's way more fun with your TJ's Peeps! It's great having you back, Adam! #tjsgym #tjsgyms #community #family #fitnessforeverybody #marinschooloffitness #workhardplayhard
We're thrilled to have @lacombs12 back in the gym, ready to take back her fitness in the super able hands of Coach Nick @laplantfitness! #tjsgym #tjsgyms #marinschooloffitness #fitnessforeverybody #family #community #hardworkpaysoff
#Repost @wodwellcf with @repostapp
Huge shout out to these athletes @bigmansyndrome and @slopes26 who showed up and put up some impressive numbers - and PRs - today for their "CrossFit Total:" 1,175 lb for Steve; 1,265 lb for John. Watch the live stream at facebook.com/wodwell "THE CROSSFIT TOTAL"
Sum of the Best of Each Lift:
Thanks again to @hgxfit in San Carlos, CA for providing us the space to film. #crossfit #crossfittotal #backsquat #pushpress #deadlift #workout #fitness #strength #alltheplates #strongman #wodwell #bigmansyndrome
Our Challenge platform has been university tested and proven to maximize results. It provides tracking, statistics, and tools, so you know exactly how much you improve. The average athlete increases their work capacity by 15 percent, and loses an average of 5+ inches and 5+ lbs.
Justin Medeiros at the top of the leaderboard and one more to go!! @justin_medeiros34 @corymeetsworld @go_awol_fitness @shanna_medeiros @anthmedeiros @thewodapalooza #crossfit #justinmedeiros #lodi #nolimits #awolfitness #family #glorytogodmosthigh
Party WOD 1/15/17
7 thrusters (135/95)
7 Deadlift (245/175)
7 Kb Swing (75/53)
7 Pull Up
Every other round is done differently
Rounds 1-3-4-7 will be done in an I do a full round/ you do a full round fashion
Round 2-4-6 will be done alternating each movement for the round with static holds on the BW movemnts K2E/ knee up hang Burpee/ plank hold pull up/chin over bar hold
Barbell Lifting this morning! Barbell Club Strength EMOM 1 lift and add 10lb (5lbs for 250 dl or under) Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long as possible
New WOD: As many rounds as possible in 15 minutes of:
30 Double unders
20 Dumbbell hang power cleans
Post rounds and reps to comments and BTWB
The couple that WODs together. . . and stretches together. . . and dresses alike. . . are a couple.
... Click for more: http://www.crossfitverve.com/?p=21814
Sunday 1/15/16 For time 50-40-30-20-10 Calories bike/row/ski You do 50 partner does 50 down to 10/10 @30 For time 21-18-15-12-9-6-3 Thruster (95/65) Box jump over (24/20) normal schedule for MLK day Out of the Cave paleo food truck will be at the gym this Tues from 4:30 to 8 if anyone is interested…
We had a great turnout for our women's only #WOD this morning. For many ladies this maybe out of your comfort zone, but we would like to thank and congratulate each and every one of you for showing up and pushing yourselves with us. We appreciate your time and #dedication to #health and #fitness! #crossfit #crossfitfairbanks #girlpower #crossfitcommunity #rodenandfields #lipsense #local #fairbanks #alaska #weekendworkout #womenshealth #womenwhocrossfit
The SFCF coaching staff would like to give a huge thanks to all of our members for the afternoon off! Ben and the Starrett's threw the best Christmas party ever - we got to pet dogs, shoot some skeet and throw down on some delicious food. Happy post-holidays everyone!!
*admin note - as a business account we can't tag individuals in pictures, so please tag away!
@cfmammahe testing out the gear before the run/swim/run event and getting some tips from a few #crossfitgames masters competitors and champions. #powerathleticsga #crossfit30004 #hardertokill #fleoshorts #reebok #brutestrength @powerathleticsga @crossfit30004 @thewodapalooza @brute.strength @fleoshorts @reebok