We are long overdue for a good ol’ fashioned strength day. Come on down and see if you have achieved a personal record! Check out your results from the last time we did this workout on myResults. Strength Day: 5 Rep Max Deadlift Martin’s 190# (95# pairs) Dumbbell Bench Press – now there is a person going for a personal record!
So a blog shout out that is long overdue – we want to wish Kelli the best of luck in the pursuit of her MBA over in Ireland! September is our first month without Kelli and we definitely miss her, but we are proud that she is pursuing her dreams and hopeful that she will return to her roots in Petaluma.
Tomorrow, we get to experience Fran served two ways! This is a great way to see what how weight impacts your Fran score. You will do it first Rx and then, second at a lighter weight. Ideally, even though your tired, you should be able to beat your… [ 39 more words. ]
Genesis is doing a trial sale of OHMYBARS!We decided in them because they are hands down (in our opinion) the best tasting paleo food/protein bar out there! Plus, they have amazing customer service and are a company we would like to give our business…
Given that most of us are going to be away on the camping trip, Genesis is going to celebrate 4th of July tomorrow! 4th of July Workout: Wear red, white, or blue or add 50 burpees to your workout before completing the following: 8 Rounds 7 Pop-ups 4 Hand… [ 50 more words. ]
Hope that everyone had a great weekend – getting the week started off right with a hero – anyone notice the pattern in this arc of the programming? You are never too old to set another goal or to dream a new dream. “Holleyman“ 30…
Hope no one else weighted up for this to be posted – can’t believe that I did! See you tomorrow bright and early 6am crew! 5 Rounds of: 15 Overhead Squat 95 / 65 15 Knees to Elbows Row 250 Strength: Knees to Elbows => GHD (be sure that… [ 47 more words. ]
In honor of everyone who has a March birthday, we have come up with a workout that features their “signature” CrossFit exercises. Please join me in wishing them all a very happy birthday by doing this workout: Genesis March Birthday 3 rounds…
Kids Fitness is a program designed specifically to meet the special neurological, cognitive and motor needs of children. One of the most important aspects of our Kids Fitness classes is that they are FUN! Kids will look forward to coming to class, and will learn that “exercise” is interesting, fun, and worth doing. Our classes are designed to get kids moving properly and under control. They will enhance their coordination and agility, increase flexibility, build strength, power and confidence. All movements are age appropriate and the 45min workouts have been designed specifically by our trainers for children. Age ranges are from 8 -13 year olds. This program is offered on a monthly basis.
The cost of registration is $50. If you choose to fundraise for United for Youth, the amount you raise can be applied to the $50 registration fee. Payment options will be displayed once you've completed the form below.
We really want to make UB not just a great community, we want to make it your great community. Feedback is a necessary part of our growth, so thank you for taking the time to help us be at our best! You had some kind things to say as well as great ideas of what you want more (or less) of. Here are…
To the man that has the best sound effects, best sayings, best facial hair, and who picked the best day ever to be born on a big happy birthday goes out to the one and only, Tommy Ward. Tommy, I hope you have a great birthday. #Crossfit #Hgx
While the pull-up doesn’t seem all that hard to do, it’s one of the most difficult exercises to even get started with so I came up with this short list of the 7 reasons why you STILL haven’t mastered pull-ups!
A. 3 x 3 Snatch Grip Deadlift
B. Death by 7 Ball Slams + Burpee
A. 3 x 3 Snatch Grip Deadlift
B. Death by 5 Wall Balls @ 20#/14# + Double-Unders
A. 3 x 3 Snatch Grip Deadlift
B. Death by Handstand Push-Ups
* Part B has a 15-minute time cap.
* For Part B, Tier 1 starts each round with 7 ball slams and increases the number of burpees each round by 1 rep; Tier 2 starts each round with 5 wall balls and increases the number of double-unders by 10 each round (starting at 10 in the first round).
WOD- Wednesday, Oct 22
This FRIDAY! Paleo Potluck and Pumpkin Carving! Bring a dish and a pumpkin. 6-9pm No class or open gym this Saturday for the Scream Team competition! Find a partner (guy/guy and gal/gal) to compete with! 3 events, all level …
Main - CrossFit Adult View Public Whiteboard Clean (1 hang clean + 1 full clean) Metcon (Time) E.M.O.M. ALT 8 MIN ALT 3 squat cleans (165/105) 12 pull ups ----------- 5 rounds: 8 front squats 12 burpees 21 kb swings
Congratulations to C/S athletes Galo Arias and Sharon Squire for completing the Warrior Dash over the weekend and to C/S athlete Alicia Asensio for running the Nike Women's Half Marathon on Sunday! We love seeing you all express your fitness in different competitive environments -- so proud of you!
ANNOUNCEMENTS -- PLEASE MAKE A NOTE OF THESE IN YOUR CALENDARS!
- CrossFit Modesto will be closed ALL DAY October 31st (Halloween) and November 1st for the Hock Hocheim Knife Seminar.
- WODTOBERFEST takes place on October 29th at 5:30 PM and will be the *ONLY* class in the pm (NO 12pm or 4:30pm classes)
TODAY'S WOD LIFT 5 x 1* (60-70%) 3 Position Power Snatch (floor-below knee-mid thigh) *1= 1 rep from the floor, 1 below the knee, 1 at mid thigh METCON 3 RFT: 15 Kb Snatch (each arm- 53/35) 15 Ground Release Push Ups 50 Double-Unders How to do the Perfect Kettlebell Snatch
SMR - rhomboids / low back
Banded hip flexor stretch
2x10 hip thrusts
2x10 scap retraction on rings
5 x 250m row sprints - rest 2 mins between attempts, post best and worst time
AMRAP in 12 minutes:
15 push-presses (75/55)
12 back rack in place walking lunges (75/55)
Week 1, Day 2:
5x5 @ 75-80% weighted ring dip
5 attempts for max time in an L-sit
With a 15 minute running clock:
Followed by max rounds of:
(1,2,3...) Hang Power Clean (175/120)
(1,2,3...) Burpee over the box jump (24"/20")
*do the long 800m course, then around the building twice
Every 30 seconds for 8 intervals:
1x20yd prowler sprint (176/108) or use a weight that allows you to sprint 20 yards in under 10 seconds.
Then, rest 3 minutes and repeat once more.
We are long overdue for a good ol' fashioned strength day. Come on down and see if you have achieved a personal record! Check out your results from the last time we did this workout on myResults. Strength Day: 5 Rep Max Deadlift Martin's 190# (95# pairs) Dumbbell Bench Press - now there is a person going for a personal record!
This Saturday the 25th is the Yuba Sutter United Way Spooktacular 5k/10k Run! Race starts at 9am and there will be prizes awarded for best costumes! Let's get out there and represent CFFR!! https://www.yuba-sutterunitedway.org/civicrm/event/info?reset=1&id=15
This week is a special one!
Why you ask?!
Well because Our Box owner, Jennifer Correia, the one that brought CrossFit to Los Banos, is clebrating her Birthday this Sunday the 26th and guess what 30 burpees are due! so jump on her ass to get them done and hey, why not have her step it up a bit and make it for time????
CrossFit 530 is closing. Friday will be the last day of business. All billing has stopped and will be refunded on a prorated basis. We sincerely thank everyone for their contribution to our CrossFit community over the last several years and wish you all health and happiness.
Strength: Back Squat 3 @ 7, 3 @ 8, 3 @ 9, plus one down set (load drop)
Conditioning – 4 Rounds for time:
4 Deadlifts, 115#/75#
4 Power Cleans, 115#/75#
4 Push Press, 115#/75#
4 Front Squats, 115#/75#
Post results to comments.
CrossFit translates to all aspects of life, hopefully it influenced these guys aim over the weekend. Here is four of our 38 North boys on a camo heavy bonding trip into the wild. And the WOD for tomorrow is..........
"The CrossFit Total"
15 Min to find 1RM Back Squats -3 attempts
15 Min to find 1RM Press-3 attempts
15 Min to Find 1RM Deadlift- 3 attempts
add highest rep from each movement together to find total
In teams of two, with only one teammate working at a time, perform the following within 28 minutes:
6 x 100 Meter Row (Each partner rows 100m AND resets it to Zero)
50 Burpee Box Jump Overs (24"/20")
10 Rds of Cindy (5 pull-ups-10pushups-15 squats)
6 x 100 Meter Sprint Run (50m down and back, then partner goes)
10 Rds of Cindy (advanced do Chest to bars)
50 Burpee Box Jump Overs
MAX Double Unders
Score is number of double unders you complete. It will be very difficult for most teams to even make it to the double unders.
*for the run sprints, instructor will set up cones outside 50m apart, where each teammate will run down and then return and tag their partner.
** advanced player please perform chest to bar pull-ups