Random
2004, 2018
Sat, April 21st
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
Fri, April 20th
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
Thurs, April 19th
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
Wed, April 18th
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
Tues, April 17th
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
Mon, April 16th
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
1304, 2018
Sat, April 14th
We are honored to be running the Hero WOD “The Kawika tomorrow for local fallen Hero Mario DeLeon this will be the 3rd year we have run this Hero WOD . Mario was born in Petaluma and went to Casa Grande High School. Mario is survived by his wife Erica and son Keoni. Have fun with this one guys and scale as needed.
A) 3 Min Row/Assault
Every :20 for 3 min
Light Bulgarian Split Squats
Ring Rows
Handstand Hold
1 Min Jog
B)
1204, 2018
Fri, April 13th
These blogs will be short and sweet over the next couple days while I am out of town. Don’t forget about the Community Share happening next week! Bring in someone you feel will dig the energy of our community.
A) 3 Min Row/Assault
Every :20 for 3 min
Inch Worms
Mountain Climbers
Lateral Box Step Up
B) 2 Rounds Running Clock
30 sec Hollow Rock
30 Sec Sit-ups
30 Sec Plank
C) Every 2 Min 6 Sets
3 Tempo Romanian Deadlifts (4 sec tempo)
D) “The Big Easy”
9 Min AMRAP
14 Overhead Squats 95/65
10 Pull-ups
6 Hand Stand Push-ups
1104, 2018
Thurs, April 12th
I will be heading out of town for a couple day so blogs will be short. If I miss anybody’s B Day, HAPPY B DAY!!!!!!! Keep spreading the word about our community share next week, I look forward to seeing you all when I get back.
A) 3 Min Assault/Row
Every :20 Sec for 3 min
Supinated Bar Hang
Light Dumbell Press
Walking Lunge
1 Min Jog
B) 12 Min to build to a challenging Pause Split Jerk (Pause 2 sec in bottom of dip)
“Fitness”
12 Min EMOM
1st-Double Overhead Kettle Bell Hold 30-40 Sec
2nd- 30 Sec Kettle Bell Sumo deadlift Hi-Pull
3rd- 35 Sec Assault at 85%
C) “The Hurricane”
3 Rounds
400m Run
21 Power Snatch 75/55 (fitness 20 Alt DB snatch)
15 Burpee’s to 6″
9 Jumping Back Squats 75/55 (Fitness Jumping Goblet Squat)
1004, 2018
Wed, April 11th
Some BIG classes tonight in the PM. Shout out to Chelsea K putting up some large Rx numbers at the 5pm. Janelle A hitting 40 and 38 Hang Cleans! And Jayson C finishing the 17 Cal Assault in 17 Seconds! Fun fast AMRAP’s! I love those sprints. Tomorrow we will go in the opposite direction and hit a longer skill based AMRAP. Find a rhythm and push through it. Focus on being perfect on your DU, even if you need to rest a bit before going into your set. have fun.
A) 3 Min Row/Assault
Every :20 sec for 3 min
Goblet Squat
Inch Worm
Handstand Hold
1 Min Jog
B) 12 Min EMOM
1st-6 Bulgarian Split Squats (right) use Dumblls or Kettelbell’s
2nd-6 Bulgarian Split Squats (Left)
C) “The Pork Chop”
17 Min AMRAP
35 Double Under’s
21 Toes 2 Bar
35 Double Under’s
21 Air Squats
35 Double Under’s
21 Kettlebell Swings