Workout of the Day

2004, 2018

A big B Day shout out to Rosa B!  Simply stated Rosa B grinds.  The work ethic and mentality this young lady has day in and day out is astounding.  There is no confusion of why Rosa is the athlete she is within this sport.  Rosa is the first one to show at open box and the last one to leave, and there isn’t a minute not spent on improving in some way when she is there.  Soft spoken, passionate, gritty, and humble Rosa has been such a huge addition to this community this year.  Rosa had one hell of a CrossFit open this year and I know with her focus and commitment she will build on that performance throughout the year.  Happy B Day Rosa!  Just two days left for the community share, thanks to everyone who has brought someone in so far!

A) 38 North Stretch and Warm Up

B) Every 2:00 x 6 Sets

2 Tempo Front Squats (4 sec)

C) “The Dream Catcher”

7 min to Complete

600m Run

35 Kettle Swings

AMRAP Overhead Squats 95/65

5 Min Rest

7 min to Complete

600m Run

35 Wallballs

AMRAP Burpee’s to 6″

 

1904, 2018

I am very excited to announce we will be adding another coach to out 38 North Team.  Starting tomorrow Janelle A will be shadowing each Friday for the next Month.  After the month is up Janelle will be taking over the Wed 9:30am class.  Janelle comes to us with a huge resume.  Janelle has her CrossFit Level one Cert, SFG trainer (strong first kettlebells), FMS (functional movement screen), precision nutrition, and has a strong background in Olympic and powerlifting.  Janelle has been a personal trainer the last 6 years and currently works as the strength and conditioning coach for Sonoma State Softball.  This girl is going to be one hell of a resource for us.  Besides the resume I don’t know someone who has a better combination of work ethic and remaining humble.  This girl puts her head down and works, hits huge weight, and has zero ego.  I am excited to bring another badass young lady on to our coaching staff.  If you see Janelle please help me in welcoming her on board!  Running Workshop this Sunday with Coach Dany just a couple spots left!  See you guys tomorrow!

A) 3 Min Row/Assault/Jog

Every 20 Sec for 3 Min

Wallfacing Handstand Hold

Supinated Bar Hang

Inch Worm

1 Min Jog

B) Every 2 Min x 6 Sets

3 Push Press (pause on front rack 2 sec between reps and ZERO rebend in knees)

“Fitness”

10 Min EMOM

1st-6 Dumbell Push Press w/ 2 sec Pause

2nd-35 Sec Assault at 85%

C) “The Maui Wowie”

6 Min AMRAP

12 Alt Dumbell Power Snatch 50/35

10 Push-Ups

12 Box Jump Up and Over 24/20

3 Min Rest

6 Min AMRAP

12 Alt Dumbell Power Snatch 50/35

10 Pull-ups (scale to ring Rows)

12 Box Jump Up and Over 24/20

1804, 2018

4 More days to get your friends and family in the box for our Community Share.  It has been great to see a bunch of new faces this week.  Lets keep it rolling!  See you guys tomorrow!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Light Bulgarian Split Squat

PVC Good Morning

Supinated Bar Hang

1 Min Jog

B) Every 2:00 Complete one set of this Step Up’s to 20″ wave.  Increase in weight for each set on second wave

8-6-4-8-6-4

“Fitness”

Use Dumbell for Step-ups

C) “The Bullseye”

13 Min AMRAP

200m Run

15 Sit-ups

10 Alt Dumbell Lunge 50/45 or 35/30

5 Power Clean 165/113 (scale to Dumbell Power Clean or 10 Medball cleans)

1704, 2018

Another day of big classes.  it’s not to late to bring someone in to experience our community.  Cinco De Margarita Y Salsa at the Spears is coming up in a couple weeks.  Saturday, May 5th get over to the Spears for some Cornhole, salsa, Margarita’s and good company.  We have a fun team WOD for you tomorrow!

A) 3 Min Assault/Row/Run

Every :20 sec for 3 min

Bear Crawl

4 Sec Tempo Push up’s

Ring Rows

1 Min Jog

B) 12 Min EMOM

1st-6 Single Arm Tempo Dumbell Press (4 Sec) Right

2nd-6 Single Arm Tempo Dumbell Press (4 Sec) Left

3rd-4-6 Strict Pull-ups (use weight if needed) (scale to ring Rows)

C) “The Trilogy”

16 Min AMRAP

Teams of 3

P1-500m Row

P2 & P3

21 Synchronized Air Squat’s

15 Shoulder to Overhead 115/75 (partner that is not working on S2O is competing Sit-ups Split reps as you see fit on S2O 5-5-5 or 8-7 is how I would do it (sub dumbell’s for fitness option.

9 Partner Plank Burpee’s (split 5-4)

Keep Continuous count of rounds as P1 comes off row P2 rotates to rower.  Pull over rower by your group for a fast transition.

1604, 2018

Great first day of the Community Share.  Thanks to all who gave a warm welcome to every new athlete that came through today.  Please continue to introduce yourself to anyone that you don’t recognize, it goes a long way to make someone trying something new more comfortable.  Great effort on that four round burner.  Also solid squats throughout the day.  We have some Dead’s coming at you tomorrow.  No touch in go make sure there is a 2 sec pause between reps.  Build slowly on the Deads, be perfect.    See you guys tomorrow.

A) 3 Min Row/Assault or jog

Every :20 sec for 3 min

lateral Box Step up

Inch Worm

Sit-ups

1 Min Jog

Warm-Up Deadlift for 5 min

B) Every 2 Min x 6 Sets

2 Deadlifts (must pause for 2 full sec between reps no dropping for top)

“Fitness”

10 Min EMOM

1st-10 Dumbell Deadlift

2nd-10 Alt Dumbell Step Up to 20″

C) “The Flush”

8 Rounds

20 Sec Max Effort Wallball’s 20/14

10 Sec Rest

20 Sec Max Effort Toes 2 Bar (scale to Knees to Elbow or sit up)

10 Sec Rest

20 Sec Max Effort Assault for Cal

10 Sec Rest

Post Running Total of Reps

1504, 2018

I am excited to share our community this week with anyone locally that is looking for a health and lifestyle change.  Please bring someone in that you think could benefit from what we are doing here.  Any day, any class.  Also, as a current athlete, it would me a lot if you went out of your way to introduce yourself to anyone you do not recognize this week.  As many of you can remember, going into a new gym and routine can bring out the nerves in the best of us.  You guys are so good at making everyone feel welcome, I appreciate the extra effort this week.  Classes will obviously be a bit larger this week, so please bear with us and be patient.  Thank you and we are all looking forward to getting some new blood and friendly faces through our community this week.  See you guys tomorrow

A) 3 Min Row/Assault/Jog

Every :20 sec for 3 min

Air Squats

Light Overhead Walking Lunge

Supinated Bar Hang

1 Min Jog

B) Every 2:30 x 5 sets

5 Tempo Back Squats @ 4 sec

“Fitness”

10 Min EMOM

1st-5 Bulgarian Split Squat (4 sec tempo) Right

2nd-5 Bulgarian Split Squat (4 sec tempo) Left

C) “The Renaissance”

4 Rounds Running Clock

1 Min Row for Cal

1 Min Burpee to Stand

1 Min Kettle Swings

1 Min Rest

Post each Round