Main – Level 1 Skill 6 Min EMOM 1 Min Plank 1 Min Bicycle Crunch in Hollow Position Weightlifting Pause Back Squats (8-8-8-8) @60% WOD 3 Person Team WOD “Caterpillar Style” 50 Kettle Bell Swings 25 Ring Dips 25 Box Jumps 50 Walking Lunges 50 Air Squats 25 Power Cleans 25 Pull Ups
A veteran Crossfitter asked me about my programming the other day. He asked is your goal conditioning or strength based? I said I want everyone to squat a lot! His eyes opened wide and he smiled. It’s the foundation for everything in life and training. If squatting is your weakness come to CFBG and it will become your strength. I guarantee it. Im doing a 7×3 3 sec pause squats today. #cfbg #crossfit #strengthtraining
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|Address||25 Edwards Court, #29|
Burlingame, CA 94010
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WOD- Wednesday, Dec 17th Wendler Wk4 Deload week: Good Mornings 4×7 at moderate weight (no max reps) WOD: 3 rds: (all done with a single dumbbell) 16 DB Snatch 100 m farmer carry 100 m farmer carry 16 DB thrusters 100 m farmer carry 8 TGU 100 m …
Competitors Program Week 2, Day 1: 5 sets of the complex: Snatch + 2 Hang Snatches @ 70-75% -then- Back Squats 5x3 @ 80% -then- AMRAP in 15 minutes: 5 muscle-ups 10 deficit handstand push-ups (1 blue + 1 green plate / 1 blue plate) 500m row
WOD 12/15/14 Strength: 3RM thruster *5 sec pause at bottom of each rep WOD: For Time- 45 pull ups 45 Thrusters (95/65) - See more at: http://crossfitcsa.com/2014/12/15/wod-121514/#sthash.cngKOpjU.dpuf
Power WOD 12/15/14 Please remember if you followed the last cycle- +5 lbs to all upper body lifts 1rm and +10lbs to all lower body lifts and re-calculate your 90% number. Use that new number as your 1RM to calculate all percentages for this cycle. Squat 5 reps at 65% Squat 5 reps at 75% Squat 5+ reps at 85% ** last set is 5+ ( as many reps as possible) Asst: 100 bandy leg curls 50 db split squats (50 each leg) GHD sit ups - See more at: http://crossfitcsa.com/2014/12/15/power-wod-121514/#sthash.6RzfGFHI.dpuf
Starting this week, our morning Open Gyms will focus on a single movement: either a lift, a skill, or a gymnastics movement. This week's movement is the Clean. Come in and work on your Cleans M/W/F at 8:00 to 9:30 and T/TR at 10:30 to noon with Dylan T, Tara, and/or Justin. (However, as always, you are always welcome to work on other movements, or WODs, during Open Gym.)
Sat Dec 20th, 9AM-1PM partner fun, Ballz N Chains fitness fun. Be there at 8:15-8:30 to warm up. We are starting heat 1, WOD 1 at 9AM. All non participants come hang out and support your friends. Christmas Party 7PM that evening. Bring a dish and dress to impress.