Random
207, 2020
Friday, July 3rd
Remember no classes this Sat(7/4) or Sun (7/5). Happy 4th guys! We will have plenty of new faces coming in next week, please do as you always have done and welcome with open arms at 6ft distance. Hell of a week in here!
A) 2 Rounds
1 Min Tempo Air Squats (4 sec)
1 Min 30 sec sumo squat bottom hold/30 sec standing strait leg forward fold
1 Min Temo alt lunge (3 sec)
B) Every 2:30 x 5 Sets
4 Tempo Back Squats
Squat #1 4 sec Tempo, Squat #2 3 Sec Tempo, Squat #3 2 sec Tempo, #4 Normal speed
“Fitness”
3 Rounds
8 1 and 1/4 Front Rack Dumbell Squat
10- Ring Face Pulls https://www.youtube.com/watch?v=yQQJCh4Hs1s
12 Alt V Up
Rest 1 min
3 Rounds
40 sec on 20 sec off Plank
C) “The Rusty Nail”
5 Min AMRAP
3 Squat Clean Thrusters 135/95 (Drop each Rep)
5 Burpee Box Jump 24/20
7 Pull-ups
3 Min Rest
4 Min to Row 750/640 then
AMRAP Sit-ups with remaining time
3 Min Rest
5 Min AMRAP
3 Squat Clean Thrusters 135/95
5 Burpee Box Jump 24/20
7 Pull-ups
107, 2020
Thurs, June 2nd
We be celebrating this great country this weekend and will be closed Sat and Sunday. I know we have a lot going on right now but we have our health and each other and I’d rank those two things high on my list. Enjoy this one.
A) 2 Rounds
1 Min Tempo Push Up (3 sec) 3 sec pause between reps
1 Min 30 sec Inch Worm/30 sec Situps
1 Min Good Mornings
B) 7 Rounds
20 Sec Alt Single Arm Overhead Dumbell Lunge (Switch arms each round)
10 Sec Rest
20 Sec Double Unders
10 Sec Rest
C) “The Klondike Bar”
800m Run
directly into
10 Min AMRAP
21 Wallball’s (Focus on keeping chest high and not rounding back on way down)
15/10 Cal Assault
9 Deadlift 185/135 or 12 Dumbell Deadlifts
Diretly into 800m Run
3006, 2020
Wed, July 1st
We are getting some good activity on our special for next month. Remember, if you refer an athlete that stays 2 months after the second month we will comp one month for you! Be sure that athletes references you when they reach out, this is no retroactive referrals they need to put your name on the application. It is a great way to build our community with like minded people while saving you a little cash. This one is going to feel like it sounds. Pace the Devils Press. On the EMOM, half start with HSPU the other half MU or Pull-ups. Only use your bar, set up as many HSPU stations as needed. Walk Around the rig to get back to your spot and be aware of others.
A) 2 Rounds
1 Min light KB Swing with 2 sec pause on top
1 min 30 sec Locked arm Plank Hold/30 sec Supinated bar hang
1 Min 30 sec Bent over KB Row Right/30 sec Left
B) 10 Min EMOM
1st-20 Sec Handstand Push Up 0r seated PRess
2nd-20 Sec Bar Muscle Up or Pull-ups or ring rows
C) “The Sucker Punch”
4 Rounds
1 Min Devils Press 45/30
1 Min Row for Cal
1 Min Shoulder to Overhead 95/65
1 Min Air Squats
1 Min Rest
2906, 2020
Tues, June 30th
If you did see Instagram here is what I wrote today.
We are excited to offer an unlimited month of workouts between 7/6-8/3 for $89 dollars to any first time 38 North members! To celebrate our doors reopening after shelter in place with a new lifelong fitness professional as a owner/partner in Coach Janelle Arnold, we want to offer anyone interested in finding a new fitness community an opportunity for a great month of workouts at an even better price. Our community closely follows all California restrictions of spacing and cleanliness. With a maximum of 12 athletes per class, each member has their own 100 square foot box to safely space from other members around them. Within each class our members not only get their own space they also get their own equipment meaning no cross contamination! Each individual will have 12 feet of spacing from the athlete in front and behind them and 22 feet from the athlete across from them. With two 18 foot high and 15 foot wide industrial roll up doors open every workout you will be hard pressed to find a gym with better cross ventilation. Each personal box area also comes with its personal cleaning station. Our back to back classes are spaced by 15 minutes to ensure all equipment is cleaned thoroughly and that the class in front of them fully exits the building before the new class is allowed in. Your temperature will be taken on arrival and all members wear masks until they get into their own space. Coaches will always wear their mask. Each time an athlete exits their box they will put their masks on to ensure a safe environment. Each class has online sign ups guaranteeing the maximum capacity. We will also be rolling out an “Early Bird Special” meaning if you only use the 5:15am-6:15am class slots, a monthly 12 punch membership will remain at $100 even after this special expires. Each class boasts a combination of group energy and personal training attention so that new members move at their own pace and skill level as they learn technique and experience a balanced fitness approach. To ensure small class sizes and spacing we are capping this offer to the first 20 new athletes who would like to take advantage of this offer. Call 415-328-9129 to reserve today!
A) 2 Rounds
1 min Russian Kettle Swings
1 Min Childs Pose then Sphinx 30 sec each
1 Min Slow Burpee’s
B) Every 2 Min x 7 Sets
Halt Clean Deadlift+Clean Pull(Drop)+Clean Hi-Pull(Drop)+Power Clean
Or “Fitness”
3 Rounds
10 each Arm-one arm DB upright rows
10 Kettlebell DL upright row
Rest One Min
6 Rounds Tabata
20 Sec Drop Squats https://www.youtube.com/watch?v=Sm1HPlYdAT0
10 Sec Rest
C) “The Rose”
14 Min AMRAP
21 Sit-Ups
15 Single Arm Hang Clean and Jerk (8 Right/7 Left) Don’t Alternate
9/7 Cal Assault
@ 0/4/8/12 Min Complete 12 Reverse DB Lunges
2806, 2020
Mon, June 29th
I hope you all had a great weekend. Normal weekday schedule but we will be closed this Saturday 7/4 and Sunday 7/5 in observance of the 4th of July. See you guys tomorrow.
A) 2 Rounds
1 Min Burpee to Stand+2 Air Squats
1 Min Sit-ups
1 Min Step-ups
B) Every 2:30 x 6 Sets
3 Tempo Front Squats(4 sec)+Push Jerk
or “Fitness”
3 Rounds
6 Tempo Goblet Squats
8 Dumbell Push Press
10 Hollow Rocks
Rest 1 Min
3 Rounds
30 Sec Dumbell Lunges
30 Sec Rest
C) “7 &7”
7 Min AMRAP
14 Aly Dumbell Power Snatch 50/35
10 Burpee’s to Stand
6 Box Jump 30/24
3 Min Rest
7 Min AMRAP
12 Power Snatch 75/55
9 Box Jump Up and Over 24/20
6 Burpee’s to 6″
2606, 2020
Sat, June 27th
One hell of a week back guys! Stay safe out there and do your part. The better we all are with this spacing the the better shot we have to living a normal life again. Have fun with this one, these are all out sprints. Remember class starts at 8:15 tomorrow.
A) Coaches choice for Warm Up
B) “The Sunrise”
2 Rounds
3 Min AMRAP
3 Shoulder to Overhead 115/75
6 Box Jump up and Over 24/20
9/7 Cal Assault Sprint
2 Min Rest
3 Min to Complete
400m Run
AMRAP Wallball’s 20/14
2 Min Rest
3 Min AMRAP
Front Squat 115/75
6 Toes 2 bar
9 Push Ups
2 Min Rest
2506, 2020
Fri, June 26trh
Quick one tonight I am late to this. Good work on the mask wearing today, I appreciate you guys making the effort.
A) 2 Rounds
1 Min Alt Lunges (3 sec Tempo)
1 Min (30 sec Childs Pose then 30 Sec Sphinx pose)
1 Min Light Single Arm Hang Dumbell Clean and Jerk
B) Every 2:30 x 6 sets
3 Controlled Deadlift (Slower then normal speed)
directly Followed by
8/side and in a row- Single Leg Romainian deadlift(touch opposite hand to mat back flat
“Fitness”
3 rounds
10 DB suit case deadlifthttps://www.youtube.com/watch?v=eUjU3YBHe-Y
30 sec Farmers hold
20 superman pulseshttps://www.youtube.com/watch?v=0JQUbu1PbZU
Rest 1 min
4 rounds Tabata 20 sec on 10 sec off
Red band pull aparts https://www.youtube.com/watch?v=okRUV0bdXAU
Hip raise marches https://www.youtube.com/watch?v=WB4LpvuozGE
C) “Pressure Drop”
Every 2 Min x 10 Sets complete
2 Rounds of-10/8 Cal Row (Must be off at :28-30 sec or move on)
5 Lateral Burpee’s
5 Hang Power Snatch 95/65
2 Rounds of-10/8 Cal Row (Must be off at :28-30 sec or move on)
5 Lateral Burpee’s
4 Hang Power Snatch 105/70
2 Rounds of-10/8 Cal Row (Must be off at :28-30 sec or move on)
5 Lateral Burpee’s
3 Hang Power Snatch115/75
2 Rounds of-10/8 Cal Row (Must be off at :28-30 sec or move on)
5 Lateral Burpee’s
2 Hang Power Snatch 125/80
10/8 Cal Row (Must be off at :28-30 sec or move on)
5 Lateral Burpee’s
1-Hang Power Snatch 135/85
2406, 2020
Thurs, June 25th
Great energy in the box tonight! Stoked to see a full 5pm class. Guys please remember to wear your mask into the box then every time you leave your personal square you have to have your mask on. It is just like a restaurant. Every time you leave your table you put you mask on. I know it is a bit of a change but this will help us keep these doors open which we are all wanting. Appreciate the effort ands turnout today. No yoga spot is open in Petaluma except……38 North with Kat tomorrow at 7:15! Come stretch it out! Huge news hit this morning, news that I was very much hoping for. CrossFit has a new CEO and owner, Eric Roza. Our new owner not only has owned an affiliate in Boulder for the last 10 years, he built and sold a 1.2 Billion dollar tech company. If there is anyone to lead us into the future and the change we desire it is an affiliate owner who doesn;t have profit as his main goal. Here is what Eric wrote today
“Dear CrossFit community,
Since I discovered CrossFit 10 years ago, it has changed my life, and I am deeply honored to have the opportunity to lead CrossFit through its next chapter as CEO and owner, following the closing next month.
As a box owner and athlete, I’ve experienced CrossFit’s transformative power and the shared bond it creates between people of different races, genders, ages, ethnicities, incomes, educations and physical abilities. That magic, created by our affiliate owners, coaches, and athletes in 158 countries around the world, is real. And I believe it makes the world a better place.
In the past weeks, divisive statements and allegations have left many members of our community struggling to reconcile our transformative experiences in the local box with what we’ve been reading online.
My view is simple: Racism and sexism are abhorrent and will not be tolerated in CrossFit. We open our arms to everyone, and I will be working hard to rebuild bridges with those whose trust we have lost.
I come to you with deep humility and the realization that we have hard work to do. I am committed to listening, I am committed to learning, and I am committed to leading positive change. Most of all, I am committed to CrossFit and to you, as a member of our community.
If you are committed to the future of CrossFit and have ideas, I want to hear from you. And if you loved CrossFit, and we lost you along the way, I want to regain your trust and partnership. Please reach out to me at eric@crossfit.com.”
—Eric Roza
I am excited and hopeful that this is the exact change we desired and that we are are the path to change. it will take time to implement but my wish has been granted and that is to take the thing I love, CrossFit, and take it back to its early roots of acceptance, excitement, and passion. After this buyout Glassman will no longer get a cent of my fee’s, and that alone is going to make me sleep better at night.
A) 2 Rounds 30 sec of each Movement
Childs Pose W/ full extended arms
Inch Worms
Alt Single Leg kicks opposite leg opposite hand
Air Squats
Lunge in place with twists at bottom
Supinated Bar Hang
B) 12 Min EMOM
1st-Turkish Get Up (Right)
2nd- Turkish Get Up (Left)
C) “Run N Shoot”
2 Rounds
4 Min to Run 400 then AMRAP Kettlebell Swings
2 Min Rest
4 Min to Run 400 then AMRAP Full Clean 115/75 (Fitness increments of 6 DB Power Clean+6 Goblet Squats)
2 Min Rest
2306, 2020
For those having issues signing up please follow these steps.
- Go to app and the “Home” Page
- click on “profile” in bottom right corner
- click on settings icon (looks like a gear) at top left corner
- First option on the next page ids “resend account confirmation email” click this and verify email when it is sent to you.
This should fix the issue if it isn’t fixed read this article https://support.mindbodyonline.com/s/article/224376567-My-client-can-t-book-with-the-MINDBODY-app?language=en_US&name=224376567-My-client-can-t-book-with-the-MINDBODY-app&fromCase=1
Don’t forget to order those chalk balls. Please don’t use liquid chalk, that stuff doesn’t come out of the mats. You can order a chalk ball from amazon here for 8.90. https://www.amazon.com/s?k=gym+chalk+balls&crid=37MO8V8BBS55O&sprefix=gym+chalk+balls%2Caps%2C211&ref=nb_sb_ss_i_1_15
A) 2 Rounds
30 Sec Thread the needle Shoulder stretch Right
30 sec Tempo Push Ups
30 Sec Thread the needle Shoulder stretch Left
30 Sec Push Up Plank Hold (At Top)
30 Sec Light Assault
30 Sec Ring Row
B) 12 Min EMOM
1st-2 Push Press (Pause 2 sec between reps)
2nd-30 Sec Dumbell Bent over row
or Fitness
3 Rounds
10 DB Arnold Press
10 10 (Each Side) 1-arm Warrior Row
rest 1 min
2 Rounds
30 Sec Band lat pulldown
30 Sec 5-10 sec Front to lateral raise
Rest 30 Sec
C) “The Haze”
16 min
15/11 Cal Assault
10 T2B
5 Burpee Box Jump
At 0:00/4/8/12 Complete 4 Devils Press 50/35
2206, 2020
Tues, June 23rd
A little glitch in the online sign up tonight that will last until tomorrow late morning so just text me at 415-328-9129 and Ill put you in the class you would like to go to tomorrow. What a great feeling to be back in the box. I felt more normalcy today being around all of you then I have in months. Great to hear the barbell being dropped, and people laughing and enjoying their time together. Thank you for taking the restrictions we need to follow seriously. We will adjust to this like we do everything else in life. One thing we do need each athlete to do is bring in their own chalk ball in a bag. Shared chalk isn’t a good move right now so here is a link to grab some.
The best seller three to the right is refillable and 8.99. Just grab one of those and bring it in a large ziplock bag then you can leave it in your area. Just put both hands in the ziplock bag and hands are chalked.
Back Squats on the menu tomorrow, have fun.
A) 2 Rounds
30 Sec Pigeon Stretch Right
30 Sec PVC Kick Right
30 Sec Pigeon Stretch Left
30 Sec PVC Kick Left
30 Sec Jumping Air Squat
30 Sec Sumo Squat Hold at bottom(let loose and round your back at bottom)
B) Every 2 min x 6 Sets
3 Tempo Back Squat 4 sec
or “Fitness Option”
4 rounds approximately 6-8 minutes
6 each side Tempo Bulgarian split squats (3 sec decend)
12 V-ups
Rest 45 sec-1 min
then
2 rounds
20 body weight or heavy DB hip raiseshttps://www.youtube.com/watch?v=7u_E5mWoU7E
20 each side donkey kickshttps://www.youtube.com/watch?v=e-IgY1onGLs
No rest
C) “Howl”
5 Min
15 Sit-ups
10 Hang Power Snatch 75/55 or 12 Alt DB Snatch
5 Jumping Air Squat (12″ jump)
2 Min Rest
5 Min
400m Run into
30 Pull-ups (if you finish Pulls complete amrap of burpee’s)
2 Min Rest
15 Sit-ups
10 Hang Power Snatch 75/55 or 12 Alt DB Snatch
5 Jumping Air Squat (12″ jump)