1909, 2019

Friday, Sept 20th

By |September 19th, 2019|Categories: Random|Tags: |0 Comments

Closing it out tomorrow with some MU’s, step’s up a fast paced WOD. For those of you that didn’t see the invite to Jeffery Anne’s Celebration of life this Sat at 4:00pm in Petaluma. Everyone has an invite please RSVP to the email on the card. Here it is. I hope to see a number of you there!

A) 3 Min Row/Assault then every :20 sec for 3 min Du’s/Overhead Walking Lunge/Ring Rows then 1 min jog

B) 12 Min EMOM

1st-6 Alt Barbell Step ups to 20 inch (Fitness DB)

2nd-1-5 Ring Muscle Ups or Bar MU or 5 Pulls+5 Ring Dips

C) “Red Beans & Rice”

4 Rounds

1 Min Hang Clean and Overhead 75/55

1 Min Burpee’s to Stand

1 Min Row for Cal

1 Min Rest

1809, 2019

Thurs, Sept 19th

By |September 18th, 2019|Categories: Random|Tags: |0 Comments

Got some great Feedback from from that WOD today so you will see that style again. You got to love racing against that clock each sprint. It starts to add up!

A) 3 Min Row/Assault then every :20 sec for 3 min barbell front squat/8 Foot Wallballs at light weight/Mountain climbers then 1 min jog

B) Every 3:30 for first two sets then every 4 min for last two sets

1×6 @70% of 1RM Front Squat

1×6 @80%

1×3 @90%

1×2 @95%

10 Min EMOM

1st-6 Tempo DB Front Squats (4 sec)

2nd-Run Street to River

C) “The Maple Leaf”

16 Min AMRAP

400M Run
15 Sit-up’s

12 Thrusters 95/65 (Fitness DB) Pick a weight you don”t need to drop for at least 2 rounds

9 Toes 2 bar

1709, 2019

Wed, Sept 18th

By |September 17th, 2019|Categories: Random|Tags: |0 Comments

Reminder next month we will be offering an unlimited month to new athletes for 89 bucks. We are also bringing back our referral program again. After your referral completes there 2nd month you get a free month! I tested one very similar to this WOD today. Push each round hard. it should be at least 1:1 work/rest. I have a scaled cal suggestion if you don’t think you will be able to finish before a min please use this for your cals to cut time down. We will be sharing bikes between 2 athlete in classes over 9. Pull the bike next to pull bar and have barbell classes. Pick a weight you can touch N go every round. Push Hard and transition fast!!!!

A) 3 Min Row/Assault then every :20 sec for 3 min bear crawl/Supinated bar hang/slow burpee’s then 1 min jog

B) 10 Min EMOM

1st-20 Sec Handstand Push-up

2nd-30 Sec Tempo bent over Dumbell Row (4 sec )

C) “Rest N Repeat”

Complete one round every 2:00 x 10 rounds (You should finish by :45-:59 each round)

9/6 Cal Assault or 10/8 Cal Row (always use assault if they are open)

***Scaled 6/4 Assault Cal or 8/6 Cal Row (should finish around :25-:29 sec)

6 Burpee’s to 6″

3 Touch N Go Power Clean 155/103 (5 DB Power Clean)

Rest in remaining time

Post fastest and slowest round time on board

1609, 2019

Tues, Sept 17th

By |September 16th, 2019|Categories: Random|Tags: |0 Comments

Shout out to Danny D in the PM classes who had been working his ass off. 26 pounds down since he started with us last year. Great work man! Those 95%’s were impressive to watch. There will be some Pr’s next week! Some over head work then some fun AMRAP’s tomorrow. Legs will be a bit tight so we are shoulder and pull heavy tomorrow with some body weight squats to loosen those legs.

A) 3 Min Row/Assault then every :20 sec for 3 min Handstand Hold/Hollow Swing/Plank then 1 min Jog

B) Every 2:00 x 6 Sets

Push Press+Push Jerk+Split Jerk

“Fitness”

10 Min EMOM

1st-10 Single Arm Standing DB Press (5/arm)

2nd-30 Sec Assault

C) “Decleated”

7 Min AMRAP

14 Single Arm Hang Clean and Jerk 50/35 (7/arm)

10 Air Squats

6 Chest to bar Pull-ups

4 Min Rest

7 Min AMRAP

14 Alt DB Snatch 50/35

10 Air Squats

6 Pull-ups

4 Min Rest

1509, 2019

Mon, Sept 16th

By |September 15th, 2019|Categories: Random|Tags: |0 Comments

The CrossFit Open has never been run two times in one year but this all changes this October 10th when the open will be hosted for the second time in 2019.  We racked our brains here for a way to celebrate this event and decided for the first time since we opened our doors 8 years ago we will be offering a discounted price for the entire month of October(starting Monday 9/30) for any new athlete that is interested in starting up at 38N.  $89 for an unlimited membership for the entire month of October! We are teaming this with another promotion. We will be starting up our referral program again at 38N. If any athlete refer’s an athlete to us, they write your name on there membership agreement, and they stay for at least 2 months, you will receive a free month. This too will start Mon Sept 30th. You have a couple week to get the word out there to any friends. If you can remember shoot me a text if one of your referrals will be coming in. I’ll be reminding of this deal a bunch over the next two weeks. Last week of squatting before the retest. The last two will be tough but fight through them.

A) 3 Min Row/Assault then every :20 sec for 3 min barbell good morning/Lateral box step ups/lunges then 1 min jog

B) Every 3:30 for first two sets then every 4 min for last two sets

1×6 @70% of 1RM Back Squat

1×6 @80%

1×3 @90%

1×2 @95%

10 Min EMOM

1st-10 Bulgarian Split Squat (5/leg directly into 6 Alt Jumping Lunge

2nd-30 sec Row

C) “The Tequila Worm”

1 Min AMRAP Double Under’s

directly into

8 Min Ladder

1,2,3,4,5,6,7,8,ect Hang Clean 115/75

2,4,6,8,10,12,14,16 ect Wallball’s 20/14

directly into

1 Min DU’s

Post each score separately

1309, 2019

Sat, Sept 14th

By |September 13th, 2019|Categories: Random|Tags: |0 Comments

Cut down cals and/or run meters is you are not to the next movement by

A) 38 North Warm & Stretch

B) “The Expresso Shot”

8 Min to Complete

800m Run

50 Kettlebell Swings

AMRAP Overhead Squats 95/65

5 Min Rest

8 Min to Complete

60/48 Assault Cal

50 Sit-ups

AMRAP Hang Power Clean 115/75

1209, 2019

Friday, Sept 13th

By |September 12th, 2019|Categories: Random|Tags: |0 Comments

A) 3 Min Row/Assault the every :20 sec for 3 min wallfacing Handstand Hold/Hollow Swings/Russian Kettle then 1 min Jog

B) 12 Min EMOM

1 Split Jerk

“Fitness”

1st-10 hang Dumbell Power Clean

2nd-25 Sec Alt Step Ups to 20′

3rd-30 Sec Burpee’s

C) “The Rub”

12 Min to Row 1000/850 then AMRAP oif

21-Alt Walking Lunge

15-Shoulder to Overhead 75/55 (fitness DB)

9 Pull-ups

1109, 2019

Thurs, Sept 12th

By |September 11th, 2019|Categories: Random|Tags: |0 Comments

These next 3 blogs will be from the road so they will be short and sweet. Have fun on these squats tomorrow!

A) 3 Min Row/Assault then every :20 sec for inch worms/Sit-ups/barbell front squats then 1 min jog

B) Every 3:30 (last set take 4 min) complete

1×8 @ 65% of 1RM Front Squat

1×6 @ 75%

1×4 @85%

1×4 @90%

“Fitness”

10 Min EMOM

1st-40 Sec Tempo Goblet Squat (6 full sec)

2nd-35 Sec Row

C) “Run N’ Shoot”

14 Min AMRAP

Run Street to River then

2 Power Snatch 95/65 (Fitness 4 alt DB Snatch)

2 Burpee’s

****add two reps after each run 4,6,8,10,ect

1009, 2019

Wed, Sept 11th

By |September 10th, 2019|Categories: Random|Tags: |0 Comments

I hope everyone gets a moment to reflect on what happened on this day 18 years ago.  I know I will never forget waking up to my dads call then turning on that newscast on ABC.  The lives that were lost on 9/11/01 will never be forgotten.  My thoughts and prayers go out to all the families that still live their lives without a loved one in because of that cowardly act. Some great efforts on both WODs and big numbers on that fast EMOM of PC & Jerks. We have a nice long one to break the week apart. Can anyone get 2 Rounds?!?

A) 3 Min Row/Assault then every :20 sec for 3 min Supinated bar hang/bear crawl/Jumping Air Squats then 1min jog

B) 10 Min EMOM

1st-30 Sec Tempo Bench Press (4 sec)

2nd-30 Sec Tempo DB Hammer Curls

C) “Never Forgot”

18 Min AMRAP

50/35 Cal Assault or 50/42 Cal Row (Second Round complete opposite one)

40 KB Swings 53/35

30 Box Jump up and Over 24/20

20 Toes 2 bar + 01 Jumping Air Squat

9 Strict Handstand Push Up (DB Press) + 11 Games Push-ups

909, 2019

Tues, Sept 10th

By |September 9th, 2019|Categories: Random|Tags: |0 Comments

Squats were heavy and looked good. You guys are going to kill that re-test in a couple weeks. Rolling into tomorrow with some cleans!

A) 3 min row/assault then every :20 sec for 3 min bear crawl/wallfacing HS Hold/Hollow Swings then 1min jog

B) 10 Min EMOM

1 Power Clean and Jerk

“Fitness”

10 min EMOM

1st-5 hang DB Power Clean and Overhead

2nd-30 Sec Row

C) “The Hoagie”

6 Min AMRAP

7 Hang Power Clean 115/75

14 Sit-ups

28 Double Under’s

3 Min Rest

6 Min AMRAP

7 Shoulder to Overhead 115/75

14 Sit Ups

28 Double Unders