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2105, 2018

Tues, May 22nd

By |May 21st, 2018|Categories: Random|Tags: |0 Comments

Some big high energy classes tonight.  Shout out to Nat C who’s toes 2 bar looked on point tonight.  Keep challenging your OHS, even if you have an empty bar.  It is a tough movement for most but will improve every aspect of all squats if you focus on getting better.  A lot of it is having the mobility in your shoulders and hips to get in the right position.  Keep at it!  See you guys tomorrow.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Supinated Bar Hang

Handstand Hold

Russian Kettle Swing

1 Min Jog

B) 6 Min EMOM

1st-30 Sec KettleBell Waiters Carry (Right)

2nd-30 Sec KettleBell Waiters Carry (Left)

C) Every 1:30 x 8 Sets

2 Push Press


10 Min EMOM

1-10 Dumbell Push Press

2nd-Street to River

D) “The Cruller”

10 Min AMRAP

12 Lateral Barbell Burpee (hips do not need to open)

10 Alt Barbell Front Rack Reverse Lunge 115/75(dumbells at sides for fitness)

8 Chest 2 Bar Pull-ups (scale to kip or ring row)

2005, 2018

Mon, May 21st

By |May 20th, 2018|Categories: Random|Tags: |0 Comments

What a day on Sat at the spring fling comp.  A huge shout out to Coach Leanne & Billy and Coach Urban and Rosa.  Out of 41 Rx teams Team No Fun took a 20th and Coach Urban and Rosa took 2nd overall.  It was a great Comp, with some great energy.  Thanks to everyone who came down throughout the day.  We had a solid crew there cheering both teams on all the way to the end.  There will be plenty of Comp opportunities this summer.  We will be having our own Throwdown in house June 9th.  This is a great opportunity to jump in and test the waters while staying in your comfort zone.  If you are interested in joining in the 38 North throwdown please e-mail me at mikewardre@gmail.com.  This will be a comp for athletes from all skill levels, it will be a fun day.  See you guys tomorrow.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Lateral Box Step Up

Barbell Good Morning

Inch Worm

1 min Jog

B) Every 2 min x 7 Sets

Tempo Overhead Squat(4 sec)+Pause Overhead Squat (3 sec in bottom position/normal speed going down)+Overhead Squat (standard)


12 Min EMOM

1st-10 Alt Dumbell Step Up to 20″

2nd-30 Sec Row @ 85%

3rd- 30 Sec Double Unders

C) “The Patriot”

14 Min AMRAP

18/13 Cal Assault or 21/17 Cal (always choose bike if one is open)

14 Toes 2 Bar

7 Power Snatch 115/75 (fitness 12 Alt DB Snatch)

1805, 2018

Sat, May 19th

By |May 18th, 2018|Categories: Random|Tags: |0 Comments

B Day shout out to Hannah BP!  This girl has come quite a long way since she came on board with us.  It seems like Hannah has shown strength and motor increases every month,  One of the biggest improvements is def in the squat and core movements.  Hannah has a great work ethic, and continues to commit to improve weakness each week.  Hannah is always up for a good time as well, and is a constant at our community events.  Happy B Day Hannah BP!  Heat time’s for tomorrow’s comp at CrossFit Ross Valley In San Anselmo.

WOD #1- 10:15 & 10:30 WOD #2-11:00 & 11:15 WOD #3-12:45 & 1:00 WOD #4-2:10 & 2:27

See you guys down there!

A) 38 North Stretch & Warm

B) 10 Min EMOM

1st- 7 Bulgarian Split Squats (Rt)

2nd- 7 Bulgarian Split Squats (Lt)

C) “The Tostada”

16 Min Ladder

200m Run

10 Kettel Swings

10 Burpee’s to Stand

10 Wallballs 20/14

400m Run

20 Kettel Swings

20 Burpee’s to Stand

20 Wallballs 20/14

600m Run

30 Kettel Swings

30 Burpee’s to Stand

30 Wallballs 20/14

800m Run

40 Kettel Swings

40 Burpee’s to Stand

40 Wallballs 20/14

If you get to here and need more reps Ill give you

50 Hugs

50 Hi-Fives

50 Fist Bumps

1705, 2018

Fri, May 18th

By |May 17th, 2018|Categories: Random|Tags: |0 Comments

Coach Janelle is official!  Janelle will be taking over the 9:30am tomorrow then the 9:30 each Weds thereafter.  Get in tomorrow to give that girl some love! Stoked to have this young lady on the coaching staff!  We have Coach Leanne & Billy, Coach Urban and Rosa competing Sat at CrossFit Ross Valley, I will post WOD times for both teams tomorrow night!  Lets get some peeps down there to support, it is a great event.  See you guys tomorrow.

A) 3 min Row/Assault

Every :20 sec for 3 min

Inch Worms

Light DB Strict Press

Light OH Walking Lunge

1 Min Jog

B) Every 2 Min x 7 Sets

Power Clean+Hang Power Clean+Hang Power Clean+Jerk


12 min EMOM

1st-30 Sec Russian Kettle Swing

2nd-30 Sec Medball Clean

3rd-30 sec DU’s

C) “Cold Pizza”

1000/800m Row

40 Thrusters 95/65 (fitness use dumbell)

30 Toes 2 bar

20 Front Rack Lunges 95/65 (fitness use dumbell by side)

10 Strict Ring Dips (scale to kip or band)

1605, 2018

Thurs, May 17th

By |May 16th, 2018|Categories: Random|Tags: |0 Comments

Ladies night is tomorrow night, 7pm!!!  Ladies get down to the box and bring a friend.  See you guys tomorrow.

A) 3 Min Assault/row

Every :20 sec for 3 min

Scap Pull-ups

Russian Kettle Swings

Bear Crawl

1 Min Jog

B) Every 1:30 x 10 Sets

Halt Snatch Dead(2 sec)+Snatch Pull(to hip no arm bend)+Power Snatch


12 min EMOM

1st-12 Dumbell Hang Power Snatch

2nd-12 Dumbell Deadlift

3rd-35 Sec Assault @85%

C) “The Mind Eraser”

8 Rounds

20 Sec Overhead Squat 95/65 (Fitness Single Arm Dumbell Overhead Walking Lunge)

10 Sec Rest

20 Sec Pull-ups (Scale to Ring Row)

10 Sec Rest

20 Sec Handstand Push-Up (scale to Push-up)

10 Sec Rest

1505, 2018

Wed, May 16th

By |May 15th, 2018|Categories: Random|Tags: |0 Comments

Happy B Day to Scotty P!  Scotty was with us in the early days then left us for San Francisco.  After about 3 years Scotty is back in Petaluma where he belongs!  This guy is a gifted athlete.  Scott was a college soccer player and that background translated perfectly into our sport.  Pin point movements, strength, and one hell of a motor make up this guys WOD’s.  It was great to see Scott in the open this year, and great to see him continue to come in week after week to crush workouts.  happy B Day Scott!  The Gymnastic skill WOD is back with Ally D.  Come down next thurs the 24th to brush up on your gymnastics skills with ally at 7pm.  Ladies night is on for this thursday at 7pm.  Ladies night is free if you bring someone down.  See you guys tomorrow.

A) 3 min Row/Assault

Every :20 sec for 3 min

Supinated Bar Hang

Light Overhead Walking Lunge

Bear Crawl

1 Min Jog

B) 7 Min Handstand Walk Technique

C) 3 Rounds

1 min Deadbugs

1 Min Rest

D) “The Double Down”

17 Min AMRAP

10/8 Cal Row

10 Kettle Swings 53/35

9/6 Cal Assault

10 Wallball’s 20/14

****After complete each round double the rep total for the next round so next round would be











Score is rounds completed +extra reps

1405, 2018

Tues, May 15th

By |May 14th, 2018|Categories: Random|Tags: |0 Comments

Another good squat session and big effort on that 8 Min ladder.  We have a strength skill combo to start tomorrow, have fun.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Handstand Hold

Ring Rows

Hollow Arch Swings

1 Min Jog

B) Every 1:30 x 10 Sets

1st-5 Strict Press


5 Dumbell Strict

2nd-1-3 Rope Climbs (do not work more then 45 Sec on any set) scale to 8-12 Tempo Ring Rows at 4 sec

C) “The Grilled Cheese”

12 Min AMRAP

10 Toes 2 Bar

12 Box Jump Up and Over 24/20

14  Alt Dumbell Power Snatch 50/35

@ 0:00, 4:00, 8:00 complete 40 Double Unders (if these take you more then 45 sec please scale number of reps)

1305, 2018

Mon, May 14th

By |May 13th, 2018|Categories: Random|Tags: |0 Comments

I hope all you 38 North Mothers enjoyed your time with your families today.  We have our ladies night coming back this Thursday at 7pm.  Remember ladies, if you bring someone down the class is free for you and your guest, it does not count against your punch cards.  We have a couple teams competing this Sat at Ross Valley CrossFit in Marin.  Coach Urban and Rosa are teaming up, and Coach Billy and Coach Leanne are pairing up.  Head down and check it out!  See you guys tomorrow.

A) 3 Min Row Assault

Every :20 sec for 3 Min

Barbell Good Mornings

Light Bulgarian Split Squat

Tempo Air Squat (4 Sec)

1 Min Jog

B) Every 3:30 x 3 sets

Build to a 8 Rep Back Squat (no more then a second rest at top move up and down with no rest)


C) Every 3:00 x 2 Sets

8 Reps at 90% of B


12 Min EMOM

1st-5 Tempo Bulgarian Split Squats at 4 sec (Right)

2nd-5 Tempo Bulgarian Split Squats at 4 sec (Left)

3rd-35 Sec Row at 85%

D) “The Rotten Tomato”

8 Min Ladder


Clean & Jerk 135/95 (Fitness use Dumbell’s)

Bar Facing Burpee’s (must jump and land off two feet)

Directly into

90 Sec Max Effort Double Unders

post WOD total and DU total separate

1105, 2018

Sat, May 12th

By |May 11th, 2018|Categories: Random|Tags: |0 Comments

Those dead’s sure looked good today.  Congrats to Scott G who Pr’d his Dead….twice!  Bug weight for Zack and Troy at the 6pm too.  Omar F hitting 7+ rounds first AMRAP and 6+ the second!  Finishing out the week tomorrow with a fun one.  Murph is coming in  couple weeks!

A) 38 North Stretch and Warm

B) 10 Min EMOM

1st-30 Sec KB Waiters Carry (Right)

2nd-30 Sec KB Waiters Carry (left)

C) “The Torpedo”

400m Run

30 Kettle Swings 53/35

20 Goblet Squats 53/35

10 Power Snatch 135/85

40om Run

10 Power Snatch 135/85

20 Goblet Squats 53/35

30 Kettle Swings 53/35

400m Run

1005, 2018

Fri, May 11th

By |May 10th, 2018|Categories: Random|Tags: |0 Comments

I am digging that pause snatch the last couple weeks I hope you guys enjoyed as well.  We will be having out 2nd ladies night next thurs, May 17th.  All are welcome.  This is a free class to out members as well, you will not be charged a punch if you bring someone down.  Lets get another big turnout!  See you guys tomorrow to finish out the week.

A) 3 Min Assault/Row

Every :20 sec for 3 min

Lateral Box Step Up

Inch Worm


1 Min Jog

B) 10 Min EMOM

2 Deadlifts

C) “The Chalupa”


5 Pull-ups

10 Push-ups

15 Air Squats

2 Min Rest

2 Min Max Effort Clean & Jerk 135/95 (drop every rep)

2 Min Rest

5 min AMRAP


10 Push-ups

15 Air Squats