2205, 2017

Tues, May 23rd

By |May 22nd, 2017|Categories: Random|Tags: |0 Comments

Just a heads up for this Monday, which is memorial day.  We will be running one WOD that day at 9:30 and it will be Murph as it has been the last 3 years.  Hoping for another big turnout.  We will have several options at rep schemes and way’s to scale.  This will obviously push back our squat cycle day.  There are going to be some athletes crushing their 1RM squat numbers in a couple weeks.  Those 4 reps at 90% were going up easy today.  Shout out to Speedy M who is getting stronger everyday in here.  Also a big shout out to Urban, Ally D, and Jay all getting 5+ Rx on that WOD today.  Tough to breath during that thing.  See you guys tomorrow

A) Active Warm Up

Coaches Choice

B) 12 Min EMOM

1st-4-8 Strict Toes 2 Bar (use the first style of this video no swing) scale to strict knees to elbow

2nd-5-10 fast kipping ring dips(scale to band or box)

C) “The Noose”

20 Min AMRAP

21 Cal Row or 21/14 Assault Cal (rotate each round)

15 Kettle Swings 53/35

9 Single Arm overhead Dumbell Lunge 50/35 (switch arms each round and lunge in place)

****at min 5, 10, and 15 complete 50 Double Under’s

Video above shows with a Kettle we will use a dumbell.  Keep your arm locked out and your bicep right next to your ear.  Warm up light and get comfortable with this movement.  Switch arm that holds dumbell each round.

2105, 2017

Mon, May 22nd

By |May 21st, 2017|Categories: Random|Tags: |0 Comments

I was finishing a WOD on the rower on Friday at open box when a new athlete walked through the door.  Within a couple minutes of being in the box 5 different athletes came up to introduce themselves to her.  I can’t tell you how stoked I am to see this community continually go out of their way to make new athletes feel comfortable, this is everything to me as an owner.  Thank you guys!  I have some exciting news, we have a new coach coming on board in July.  Urban Anderson will be joining the 38 North coaching team!  From the moment this young man come through our doors at 38 North there was zero doubt that one day he would make an amazing coach if that was the path he decided to walk.  Urban has a natural desire to support all of those that surround him which you can see every time he walks though our doors.  Urban’s progression as an athlete this last year has matched his desire to be a better athlete and that desire is about as strong as I have seen in anyone.  Urban will be completing his level one in early July and will be shadowing classes throughout the month of June.  I am very excited to add such a driven young man to this team and I know his enthusiasm and watchful eye will be helping our athletes get stronger for years to come.  Please help me to welcome Urban to our 38 North coaching team!  We have done this exact WOD multiple times over the years.  Pick a full snatch weight you can go unbroken at least 2+ rounds catching it in bottom position each rep.  This is supposed to be fast and light, and I love this combo.  We hit one with  6 115/75 snatch and 12 reg pulls 2 months ago and this exact WOD about 16 months ago.  It really challenges the Chest 2 Bar Pull’s.

A) Active Warm-Up

2 Min Row/Assault directly into


20 sec alt box Step ups

20 Sec Barbell Good Mornings

20 Sec Goblet squat hold

finish with 1 Min Jog around rig

B) Back Squats every 3:30





C) “The Pull”

10 Min AMRAP

10 Full Snatch 95/65

10 Chest 2 Bar pull-ups

D)3 Min Assault/Row cool down at 50%

1905, 2017

Sat, May 20th

By |May 19th, 2017|Categories: Random|Tags: |0 Comments

60+ through the box today, great Friday.  Snatches were on point all day, people were moving fast under that bar.  See you tomorrow

12 Min EMOM

1st-40 Sec alt single leg Romanian Deadlift

2nd- 40 Sec Ring Plank Hold

“The Shiner”

600m Run

21 Thrusters 95/65

21 Alt Jumping Lunges

21 Pull-ups

600m Run

15 Thrusters

15 alt jumping lunges

15 Pull-ups

600m Run




1805, 2017

Fri, May 19th

By |May 18th, 2017|Categories: Random|Tags: |0 Comments

Quick one tonight, I hope all of you had a great day and enjoyed those farmers walks!

A) Active Warm Up

Coaches Choice

B) 7 min Handstand Walk Technique for those with walks practice on other side

C) Every 1:30 x 9 sets

Power Snatch+Hang Power Snatch

D) “The Swap Meet”

12 Min AMRAP

25 Sit-ups

15 Hang Power Snatch 75/55

5 Handstand Push-ups

1705, 2017

Thurs, May 18th

By |May 17th, 2017|Categories: Random|Tags: |0 Comments

Another B Day shout out tonight, this one is for Hannah BP.  It has been a great year for Hannah in this community.  Hannah really committed to getting more proficient with her lifts this year and it has shown.  Those Oly movements have come very far over the last 12 months.  Hannah always puts in the time to improve.  Where it is at open box, during a WOD, or after this young lady is here to get stronger.  It was also a big year for Hannah with her journey towards a career.  Hannah started and completed Medic school, a huge step towards becoming a full time fire fighter.  I hope you had a great day Hannah!  Damn that 5:15 came strong this morning, 22 deep!  We got some squats coming your way tomorrow!

A) Active Warm up

Coaches Choice

B) Front Squat Every 3:30

1×8 @ 65%

1×8 @ 70%

1×6 @ 80%

1×6 @ 85%

C) “The Probe”

3 Rounds

25 Wallballs

1 Farmers Carry Street—->River (clear both sides of building 25/15# Plate’s Crab grip

25 Burpee’s to stand

Cash Out

800 Meter Jog @ 50%

1605, 2017

Wed, May 17th

By |May 16th, 2017|Categories: Random|Tags: |0 Comments

Two B Day shout out’s tonight.  First is Danny M.  Danny came to us about 6 months ago and excelled immediately.  Danny is a super fluid athlete with great body weight movements, all it took were a coule tweaks on certain things and was off running.  This guy always comes in ready to learn and implements the cues you give him in real time.  This young man brings a positive energy every place he goes and has been a great addition to our community.  Happy B Day Danny!  Next up is Jayson C…I think.  No one really knows the day or year of this mans birth it has become somewhat of a creation myth, and from my understanding it may be just as old as the actual creation myth.  Regardless of this “grey” area, Jay’s effort and commitment to get bigger, stronger and faster is hard to miss.  This guy goes 100% at whatever he chooses to do.  Although the “Bring Sally Up” song can get repetitive every Friday at 4:30 you have to respect this guys commitment towards getting more proficient at a certain movement.  I have loved having Jay in the community these last 3+ years and I look forward to many years to come with this guys explanations of how CrossFit is way tougher for tall people .  Happy what we think is your B Day Jay.  Great work on the HSPU today, I was impressed throughout the day at how good and consistent our athletes are getting at this movement.  See you tomorrow

A) Active Warm Up Coaches Choice

B) 12 Min Ring Muscle Up Review/Technique


12 Min EMOM

1- 1-5 Ring Muscle Up

2-  30 Sec Ring Plank Hold

C) “Spy vs. Spy”

20 min AMRAP

 25/17 cal Assault (if bikes are taken complete complete a 450m row)

45 Double Under’s (scale by cutting reps to 20 DU or 60 single)

30 Kettle Swings 53/35

15 Box Jump up and over 24/20

1505, 2017

Tues, May 16th

By |May 15th, 2017|Categories: Random|Tags: |0 Comments

B day shout out to Scott P tonight.  Scotty was with us pretty much in the beginning at 38 North.  Scott came to us about 6 months after we opening and CrossFit was a natural fit for him.  Scott was a college soccer player and many of the functional movements we coach easily translated for him.  Scott left us for the city to live a young mans dream and live he did.  Three and a half years later Scott is back in Petaluma and back in out community.  This guy has a motor, Scott has only one gear and that is high.  It has been great having Scott back in this community and I look forward to a full year with him to see where he can take this sport.  Happy B Day Scott!  Pick a PC weight you can consistently pick up.  It should be challenging but not so tough that you are staring at the bar.  See you guys tomorrow

A) Active Warm Up

Run 400m then

3 Rounds (5 min cap)

20 Sec Supinated Bar Hang

5 Yoga Push Ups

20 Sec Wallfacing Hold

6 T Push Ups

B) Every 2:30 x 5 Sets complete 5 Close Grip Bench Press

C) “The Impala”

2 Rounds

4 min to Run 400m then Max Effort Power Clean 185/135

1 Min Rest

4 Min to Run 400m then Max Effort Handstand Push Up’s

1 Min Rest

Post highest Bench Press then 4 scores Separate

1405, 2017

Mon, May 15th

By |May 14th, 2017|Categories: Random|Tags: |0 Comments

Happy Mothers Day to all you 38 North Mom’s out there!  I have always appreciated the sacrifice that every mother makes throughout her lifetime, but I have a new found appreciation watching my wife over these last 9 months of pregnancy.  I complain when my back is sore from a deadlift WOD, but to carry an extra 30 pounds around is something that is impossible for me to imagine.  None of your clothes fit, nothing tastes if you can even hold the food down, it is almost impossible to be comfortable when you sleep at night, and all this is just the beginning of being a mom!  Thanks to all you  ladies for the sacrifice and commitment you make from day one it does not go unnoticed or unappreciated.  See you guys tomorrow!

A) 2 Rounds running clock

30 Sec Hollow Rocks

30 Sec Sit-ups

30 Plank

B) Active Warm-up

1 Min Jog around Rig


5 Barbell Good Mornings 45/33

20 Sec Goblet Squat 35/18 (2 sec pause on bottom)

5 Inch Worms

20 Sec Air Squats

1 Min Jog

C) Back Squat Every 3:30

1×8 @ 65%

1×8 @ 70%

1×6 @ 80%

1×6 @ 85%

D) “Jackie”

1000m Row

50 Barbell Thrusters 45/33

30 Pull-ups

E) 3 Min Cool Down Assault @50%

1205, 2017

Sat, May 13th

By |May 12th, 2017|Categories: Random|Tags: |0 Comments

Those assault sprints are always so much fun to coach.  Some big efforts all day.  We will not be having open box this Sunday in honor of Mothers Day, so go out and see your mom!  A big shout out to Lain Crabb who is hitting the Santa Rosa Iron Man tomorrow!

“Cement Shoes”

Teams of 2

1000 Meter Row (split)

40 Toes 2 Bar

800 Meter Run (together)

30 Squat Clean Thrusters 135/95

500 Meter Row

40 Burpee Box Over’s 24/20

400 Meter Run

1105, 2017

Friday, May 12th

By |May 11th, 2017|Categories: Random|Tags: |0 Comments

It is great to see that 6:30am growing each week.  if you have not tried out that time slot make sure to get in there Tues/Thurs!  Squats were looking good in the 5pm, make sure to control that squat past parallel.  If you just shoot to the bottom and rebound up you are doing yourself a disservice.  Strength is built by controlling that last quarter squat from parallel to bottom position then back up.  This keeps you on your heals and tight.  See you guys tomorrow!

A) Active Warm-up at 50%

1 Min run around rig


10 Barbell Thrusters

2 Wallwalks

1 Min Run Around Rig


10 Medball cleans

10 Sit-ups

B) Every 2 min x 8 sets (4 each leg)

10 Barbell Tempo Single Leg Romanian Deadlifts 3 sec to bottom position (try not to let opposite foot touch ground.  Stay lighter and be perfect

C) 10 Min kipping HSPU technique

for those with HSPU

10 Min EMOM

2 Strict Deficit HSPU

D) Every 3 Min x 5 Sets

25 Sec all out Assault Sprint for Cal’s

Post heaviest UB deadlift/deepest strict HSPU/lowest cal round