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407, 2018

Thurs, July 5th

By |July 4th, 2018|Categories: Random|Tags: |0 Comments

Get in and work those hotdog’s and beers off!  I’m on the road the next couple of days sorry if I miss anyone’s B Day!  These WOD’s are absolute sprints, pace.  You have a full 3 min to recover each set.   Jump of bike or rower and hit that movement right away!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Hollow Swing

Wallfacing Hold

Goblet Squat

1 min jog

B) 12 Min EMOM

Don’t work more then 30 sec each min

1st-5 Deficit Handstand Push-ups

2nd-1-6 Ring MU (Scale to 5 bar MU or C2B/kip/ring-row then 5 Dips)

C) “Hello Boogie”

2 Rounds

Running CLock

2 Min Row for Cal

1 Min ME Burpee’s

3 Min Rest

2 Min Assault for Cal

1 Min UB Kettlebell Swings

3 Min Rest

Score is Cal then movement for each 2/1 set

so…..26 cal/28 KBS


307, 2018

Wed, July 4th

By |July 3rd, 2018|Categories: Random|Tags: |0 Comments

Happy fourth of July!  We will be closed today in observance of the 4th.  Enjoy the rest day!

207, 2018

Tues, Jan 3rd

By |July 2nd, 2018|Categories: Random|Tags: |0 Comments

Reminder that we will be closed on the 4th of July.  I am going to repost this from facebook for those of you who are not on there.


Hey the 10’s are still breaking at an alarming rate in here with two more breaking last week. Please DO NOT USE 10’s by themselves on 35 or 45 pound bars. Ladies use the lighter 15 pound bar with 15’s and Ken use the 33 pound bar with 15’s.  They are about 40 bucks a piece all said and done so thats close to 500 bucks collecting dust in the office. Thanks for understanding.   Big shout out to Brad M hitting a 10# PR on the C&J tonight, and the 7pm atheltes going unbroken on everything in the WOD all 8 rounds!!! Have fun tomorrow

A) 3 Min Row/Assault

Every :20 sec for 3 min

Bear Crawl

Lateral Box Step Up

Supinated Bar Hang

1 Min Jog

B) 12 min EMOM

1st-3 Strict Snatch Grip Behind the Neck Press

2nd-5 Bent Over Barbell Row


12 Min EMOM

1st-5 DB Strict Press

2nd-10 Bent Over DB Row

3rd-35 Sec Row

C) “The Roman Candle”


12 Pull-ups

12 Overhead Squats 95/65 (Fitness 6 DB Single Arm Overhead Lunge each arm)

2 Min Rest

2 Min Double Unders

2 Min Rest


12 Toes 2 bar

12 Overhead Squats 95/65

Score AMRAP separately and DU Total

107, 2018

Mon, July 2nd

By |July 1st, 2018|Categories: Random|Tags: |0 Comments

Remember we will not be open this Wed in observance of the 4th of July so be sure to get in here Mon/Tues to get that body moving.  Great to see both teams get after their last WOD today in San Rafael.  Huge effort by Brian L/Royce and ReneB/Urban.  Thanks to all who came out to watch!  Looking forward to watching you guys get some big numbers on the Clean & Jerk tomorrow!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Light Bulgarian Split Squat

Light Dumbell Press

Russian Kettle Swings

1 Min Jog

B) Every 1:30 x 10 Sets

1 Full Clean & Split Jerk


13 Min EMOM

1st-7 Dumbell Power Clean and Jerk

2nd-10 DB Front Squats

3rd-35 Sec Assault @85%

C) “The Smoked Brisket”

8 Rounds

20 Sec ME Hang Power Clean 135/95(fitness Hang DB Power Clean)

10 Sec Rest

20 Sec Lateral Barbell Burpee

10 Sec Rest

20 Sec Wallballs 20/14

10 Sec Rest

2906, 2018

Sat, June 30th

By |June 29th, 2018|Categories: Random|Tags: |0 Comments

B Day shout out to Sean OB!  This guy just keeps getting stronger and stronger.  From the time Sean walked through our doors he has absolutely transformed his proficiency in our box.  Increases in strength, motor, and skill.  Sean is committed to focus and improve any and all movements he goes after.  Beyond these improvements Sean, like the rest of the OB’s, is a positive influence on all of us.  A talented musician, this guy can shred on a guitar.  Sean also is our personal in house Oyster expert, working at the Tamales Oyster company during the day.  It is great having you a part of this community Sean, Happy B Day.

A) 38 North Stretch and Warm

B) 9 Min EMOM

1st-30 se Double Unders

2nd-30 Sec Toes Through Rings

3rd-30 sec Tempo Ring Dips (4 sec)

C) “The McGriddle”

16 Min AMRAP

200m Run

15 Hang Power Snatch 75/55 (16 Alt DB Snatch for Fitness)

10 Burpee’s to 6″

5 Strict Pull Ups (scale to challenging tempo Ring Rows at 4 sec)

2 Wall Walk’s

2806, 2018

Fri, June 29th

By |June 28th, 2018|Categories: Random|Tags: |0 Comments

Get down to Tamalpais CrossFit Sunday at 9:30am on two catch our guys throwdown!  Finishing the week off with some summer strength!

A) 3 Min Row/Assaut

Every :20 sec for 3 min

Tempo Push Ups (4 Sec)

Supinated Bar Hang

Wallfacing Hold

B) Every 1:30 x 10 Sets

1st-5 Close Grip Bench Press (fitness use dumbell)

2nd-30 Sec Tempo Hammer Curls (4 sec)

C) “The Final Countdown”

Running Clock

3 Min Row for Cal

3 Min Assault for Cal

2 Min Shoulder to Overhead 115/75

2 Min Barbell alt Reverse Lunge 115/75

1 Min Push Ups

1 Sit-ups

2706, 2018

Thurs, June 28th

By |June 27th, 2018|Categories: Random|Tags: |0 Comments

B Day shout out the Ally D!  I have seen this young lady absolutely blossom athletically over the last couple years.  Ally came to us with a gymnastic background but her focus on strength and proficiency in all CrossFit domains has been amazing to watch.  This young lady has gotten fast under the bar, and her squat strength has matched her improvements with her lifts.  Ally also has an amazing ability to control her adrenaline and energy in any environment to effectively distribute energy to each workout to the last second.  Ally has been a great addition to the coaching crew through her gymnastic workshops and is always a positive friendly presence in every class she is a part of.  Happy B Day Ally D!

A) 3 Min Row/Assault

Every :20 sec for 3 Min

Light DB Strict Press

Goblet Squat

Double Unders

1 Min Jog

B) 5 Min EMOM

2 Snatch Grip Behind the Neck Strict Press

2 Min Rest

5 Min EMOM

2 Snatch Balance


12 min EMOM

1st-5 Bulgarian Split Squats each leg

2nd-35 Sec Row @85%

3rd-30 Sec handstand Hold

C) “100 Miles and Running”

3 Rounds

400m Run

25 Kettle Swings

15 Box Jumps 30/24

5 Full Snatch 135/85 (Fitness 10 DB Alt Snatch+10 DB Front Squat)

***Chose Full Snatch weight wisely it will get heavy 2nd and 3rd sets.  Pick a weight you can catch in bottom position this is not a power snatch with an OHS.

2606, 2018

Wed, June 27th

By |June 26th, 2018|Categories: Random|Tags: |0 Comments

We have some teams competing at a comp this weekend in San Rafael at CrossFit Tam.  I will post more details when I get them.  Get down to Marin this Sunday hit them comp then go get some Sol Food, that is a good day.  Got another fun one on the menu for tomorrow!

A) 3 Min Assault/Row

Every :20 sec for 3 min
Walking Lunges


Tempo Ring Dips

1 Min Jog

B) 12 Min EMOM

1st-6 Alt Barbell Step Ups to 20″ (Fitness use DB)

2nd-30 Sec Assault at 80% (not all out but good pace)

C) “The Twizzler”


10 Toes 2 Bar

5 Squat Clean 155/103 (fitness 10 Medball Cleans)

2 Min Rest


Wallballs 20/14

2 Min Rest


10 Toes 2 bar

5 Power Clean 155/103 (Fitness 5 DB Clean)

2506, 2018

Tues, June 26th

By |June 25th, 2018|Categories: Random|Tags: |0 Comments

Just a head up, the 4th of July is one of the 3 days we are completely shut down for the day.  So be sure to get in next Tues or Thurs, and on the forth go drink beer and eat low quality non organic hot dogs.  Shout out to Chelsea K hitting that WOD today Rx at completing 14 Rounds!  She was flying on the burpee’s and OHS, and got off the row with the fastest time of the day.  Fun progression of snatch, everyone was looking great on that movement today.  See you guys tomorrow!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Hollow Swings

Wallfacing Hold

Inch Worm

1 Min Run

B) Every 1:30 x 10 sets

1st-30 sec Handstand Push Ups with 4 sec tempo down (if you fail early take 2 sec then flip back up it might be a good idea to take a break at 15 sec then flip[ back up for another 10 sec or 2 reps)

2nd-10 Ring Rows with a 4 sec tempo down(these should crush you if you pick the right angle to pull from)

C) “The Shining”

11 Min AMRAP

30 Double Unders

15 Dumbell Deadlifts 50/35

10 Single Arm Dumbell  Shoulder to overhead (5 each arm) 50/35 (play around with these they are more difficult then you think.  Go lighter if you feel your back/midline arching a lot)

5 Bar Muscle Ups (scale to 5 C2B or Kip or ring rows then 5 ring dips)

2406, 2018

Monday, June 25th

By |June 24th, 2018|Categories: Random|Tags: |0 Comments

Fun WOD to coach this last Saturday.  We have been getting some great numbers in Saturday’s with good energy.  Shout out to newcomer Spencer N who crushed that WOD Sat, this young man is going to have a big year in here.  Have fun with this snatch progression tomorrow, challenge yourself with the last weight but there should be no misses.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Ring Rows

Supinated Bar Hand

Box Jump(step Down)

1 Min Jog

B) Every 30 sec Complete 1 Power Snatch x 24 reps

8 Reps At Starting Weight

8 Reps at the next weight of your choice

8 Reps at your finishing Weight

(you will only increase weight twice)


12 Min EMOM

1st-25 Sec Alt Dumbell Snatch

2nd-30 Sec Russian Kettle Swings

3rd-35 Sec Assault @80%

C) “Hypnotized”

12 min Work Time

1000/850m Row Buy In

With Remaining time complete this Ladder

2,4,6,8,10,12,14,16, ect

Overhead Squat 95/65

Burpee’s to 6″

***fitness complete single arm Overhead DB Lunge.  Switch arms each round with DB until 10.  At 10 reps+ switch arms at half way point each round.

 Post rep total as score