Coach Janelle is official!  Janelle will be taking over the 9:30am tomorrow then the 9:30 each Weds thereafter.  Get in tomorrow to give that girl some love! Stoked to have this young lady on the coaching staff!  We have Coach Leanne & Billy, Coach Urban and Rosa competing Sat at CrossFit Ross Valley, I will post WOD times for both teams tomorrow night!  Lets get some peeps down there to support, it is a great event.  See you guys tomorrow.

A) 3 min Row/Assault

Every :20 sec for 3 min

Inch Worms

Light DB Strict Press

Light OH Walking Lunge

1 Min Jog

B) Every 2 Min x 7 Sets

Power Clean+Hang Power Clean+Hang Power Clean+Jerk


12 min EMOM

1st-30 Sec Russian Kettle Swing

2nd-30 Sec Medball Clean

3rd-30 sec DU’s

C) “Cold Pizza”

1000/800m Row

40 Thrusters 95/65 (fitness use dumbell)

30 Toes 2 bar

20 Front Rack Lunges 95/65 (fitness use dumbell by side)

10 Strict Ring Dips (scale to kip or band)