Monday, May 20th - Saturday, May 25th

Next Monday we will be doing Murph at 11 am, followed by a BBQ OR a potluck inside (weather dependent).

Jorge is leaving this Summer, so I am looking for someone to cover his open gym times Tues/Thurs 130 - 330, and Sunday 8 - 10 am. Please let me know if you know anyone interested.

Monday

(A)Strict HSPU -  5 x 3 - 6

(B)Barbell reverse lunge - 5 x 6 - 8 Strict HSPU -  5 x 3 - 6

(C)5 - 8 x row 100m, rest as needed so that you can sprint each time

Tuesday

(A) Close Grip Bench Press - 5 x 3 @ 31X1

(B) “Cindy”

AMRAP in 20 minutes

  • 5 pull ups

  • 10 push ups

  • 15 squats

Wednesday

AMRAP in 8 minutes

  • Row 250m

  • 12 DB push press

  • 20s FLR

Rest 2 minutes

AMRAP in 8 minutes

  • 10/7 cals AB

  • 12 NPUB

  • 20s hollow hold

Rest 2 minutes

AMRAP in 8 minutes

  • Run 200m

  • 12 KBS

  • 8 GHD sit – ups or 15 ABMAT sit-ups

Rest 2 minutes

  • 40 double unders/80 singles

  • 8 paralette shoot throughs

  • 30s/each side plank

Thursday

(A1) Strict press - 5 x 8

(A2) Strict pull up - 5 x 6 - 8

(B) AMRAP in 4 minutes x 2, rest 2

  • 8 devils press

  • 8 pull ups

Friday 

(A) Back squat - 3RM @ 31X1

(B) 15, 12, 9, 6, & 3 reps

  • toes to bar

  • thruster

Saturday

With a partner:

00:00 - 10:00

Row 2k

10:00 - 20:00

AMRAP 8

alternating partners every round

2 DB Deadlifts

4 DB Hang Power Clean 

6 DB Front Squat

8 DB Shoulder to Overhead

[rest 2]

20:00 - 25:00

Row 1k

25:00 - 30:00

AMRAP 4

alternating partners every round

2 Burpees

4 Box Jumps

6 Walking Lunges

8 Air Squats

[rest 1]

30:00 - 40:00

For time, using same AB [find a height that works for both]

60/50/40 cals AB 

[MM/MF/FF]

Challenge: sub-5:00

Monday, May 13th - Saturday, May 18th

Please remember that we will be hosting the Memorial Day Murph workout on Monday, May 27th. The workout is

1 mile run

accumulate 100 pull ups

accumulate 200 push ups

accumulate 300 air squats

1 mile run

There are many, many ways to scale this workout, so ask a coach now, or you can have us help you day of. This is a fun workout that we do each year, so please plan on coming in, even if you will be one of the many athletes scaling the amount of reps, or even movements.

Monday


(A) Snatch - 5 x 2 OT2M, + 10 minutes to work on heavy singles


(B) Snatch pull - 100 - 120% of (A) x 5 x 3


(C) 1/2 mile AB



Tuesday


(A) Close Grip Bench Press - 5 x 5 @ 31X1 


(B) 5 rounds

  • 15 wall ball

  • 10 pull ups


Wednesday


(A) AMRAP in 7 minutes

  • 5 Hang Clean

  • 5 Handstand push ups


(B1) Weighted plank - 3 x 30 - 45s

(B2) Knee in corner stretch - 60s/side


Thursday

(A1) 3 x 8 - 12 GHD sit ups

(A2) 3 x 8 - 12/each Pallof press

(A3) 3 x weighted FLR - 30s 

(B1) L sit -  3 x accumulate 10 - 15s

(B2) Side Plank - 3 x 30s/each

(C) AMRAP in 25 minutes

  • Run 400m

  • 12 DB snatch

  • 1 mile assault bike

  • 12 single arm DB thrusters

  • Row 1/2k

  • 50 double unders, or more if you can go unbroken

  • Rest 1 minute

Friday 

(A) Deadlift - Heavy Single

(B) 7 rounds, 14 minute time cap

  • 10 deadlift, 33% of (A)

  • 15 push ups

Saturday

Partner workout 

 5 Rounds 

  • 15 wall ball

  • 15 Burpees over (planking) partner

  • Run 200m


(Partner A completes 15 wall ball, then 15 burpees, then partner B goes, then both partners run together).

Please welcome Kristina to our coaching staff. She and I have been working together over the last several months to get her ready. She will start coaching this week.

In case you have unsubscribed from ZenPlanner emails, this was sent out last week:

I am reaching out to share some exciting news about the gym. Earlier this week, I signed a lease on a new building. Cal Ave has been great, but the rent has made it impossible to be able to stay long term. The new building in on El Camino Real (very close to the old location, 4 minute drive from where we are now). 

The best part of the new place is that we have a huge parking lot, where we can once again do things like sled pushes, hit tires with sledgehammers, and all sorts of other fun variations to traditional CrossFit programming.

There is much to do to get the new place ready, but I am hoping for a move within the next 2 - 3 months.

Please feel free to reach out to me directly if you have any questions or concerns. Also, the Cal Ave space is available for rent if you, or anyone you know is looking to move their business.

Monday

(A) Clean & Jerk*- 8 x (1 + 1) OTM + 5 minutes to work singles at your own pace

(B) Front squat  - Heavy single, go heavier than last week if it’s feeling good.

(C) Run 400m

*Just work on one or the other if you haven’t worked on both over the last few weeks


Tuesday

(A1) A, T, W - 2 x 8 - 12

(A2) serratus push ups - 2 x 8 - 12

(B) Push Press - Heavy Single

(C) 10, 9, 8, …3, 2, 1 reps, not for time

  • chest to bar pull ups

  • push press, no more than 55% of (B)

  • box jump, with step down

Wednesday

(A) Snatch - 8 x 1 OTM, + 5 minutes to work on singles at your own pace.

(B) Snatch pull - 100 - 120% of (A) x 5 x 3

  • AMRAP in 5 minutes

  • 8 burpees

  • 10/7 Assault Bike Calories

(C1) Ab wheel - 3 x 8 - 12

(C2) Side plank - 3 x 30s/each

Thursday

(A1) 3 x 15 - 20 Reverse V up on rower

(A2) 3 x 8 - 12/each cable rotations

(A3) 3 x weighted FLR - 30s 


(B1) Ab wheel - 3 x 8 - 12

(B2) Side Plank - 3 x 30s/each


(C) AMRAP in 25 minutes

  • Run 800m

  • 12 DB snatch

  • 2 miles assault bike

  • 12 single arm DB thrusters

  • Row 1k

  • max set of unbroken double unders

  • Rest 1 minute

Friday 

(A1) Ring or Bar Dip - 5 x 4 - 6

(A2) DB row or T bar - 5 x 4 - 6 (add load from last week)

(B) Back squat - heavy single

(C) AMRAP in 10 minutes

  • 10 wall ball

  • 10 push ups

Saturday

Partner workout 

 

AMRAP 40

 

For time:

4 miles assault bike

 

Partner A bike, while Partner B completes 1 round of:

15 kettlebell swings

9 Burpees

6 pull ups

 

(rest 3)

 

For time:

Row 2k


 

Partner A on AB, while Partner B completes 1 round of:

15 DB snatch

9 Box Jumps w/ step down

6 toes to bar

 

(rest 3)