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Strength & Skill work. EMOM for 14 Minutes Odd 3 Power Clean ~ 50-60% of your 1RMEven Max set of unbroken Toes To Bar. Choose a weight and a rep scheme that you can sustain for 7 rounds of each.  If you’re still working on T2B go with Knee Tucks or Knees to Elbows. WOD […]

Strength Tabata Hollow RockTabata Superman Hold WOD AMRAP in 15 Minutes of  400M Run15 Box Jumps 24/20″20 KB Sumo Deadlift High Pull 32/24kg

  Strength EMOM for 10 Minutes Sprint 100M WOD AMRAP 12 Minutes 12 Lunges10  Snatches 95/65lbs8 Knees-To-Elbows

Tickets for Regionals will go on sale today!! They will be held from March 24-26th in Santa Rosa at Sonoma County Fairgrounds. Come cheer on Kirsten and watch Nor Cal’s top athletes compete!! Get your tickets soon if you are planning to attend as CrossFit events tend to be selling out faster and faster these […]

Strength 1RM Squat Snatch WOD 5 Rounds For Time of 15 Kettlebell Swings 24/16kg25 Double Unders

Strength Deadlift 5×1 WOD 3 Rounds for time of 20 Burpees Over The Bar10 Power Cleans 135/95lbs

Remember, Tonight’s 5:30 class is Olympic Lifting! Regular CrossFit classes at 4:45 and 6:30! Strength 1RM Push Press WOD 3 Rounds of 1 Minute on each station. Rest 1 Minute Between Rounds Wall Ball 20/14lbsSit UpsOverhead Squats 45/35lbsPush UpsKettlebell Snatch  

Reminder that we have an 8 am class on Mondays and Wednesdays! Hope to see some of you there!  Strength Back Squat 5×1 WOD AMRAP in 15 Minutes 5 Dumbell Push Press 40/30lbs10 Weighted Step Ups 40/30lbs15 2-Count Mountain Climbers

Thanks to everyone who came out yesterday to celebrate the end of Open! You all made it such a great day! If you haven’t done 13.5 yet the last available time to do it will be at 10 am at CFD. Don’t forget to submit your scores by 5 pm!  Strength 1RM Clean WOD 400M […]

Open WOD 13.5 is going down today at noon! We will be BBQ’ing and celebrating the end of the Open after everyone completes the workout! Feel free to come even if you didn’t participate in the Open this year! The more the merrier! We’re so proud of all of you for all the work you […]