Friday
Jan232009

Press

3-3-3-3-3

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Accessory Work
4 sets of the following (NFT):
10 Weighted Sit-up
15 Russian Twists

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Wishing Jenna all the best on the NY Half-Marathon this weekend!  Go get 'em!

Rip reviews the Press Crossfit.com

Friday
Jan232009

Rest Day

February Foundations Cycle

Our February Foundations cycle is filling up quickly!  Interested participants have until February 1st to sign-up for the early registration fee of $200 (a $40 savings).  Space is limited so contact David ASAP to register.

Classes will meet twice weekly on Sundays at 1pm & Thursdays at 8pm for an hour & fifteen minutes on the following dates.

FEBRUARY 2/8, 2/12, 2/15, 2/20, 2/22, 2/26, 3/1, 3/5

Further information regarding the classes format and payment can be found here.  Private and semi-private Foundation classes are also available. 

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Congratulations to Grant & Cheyne pictured here after their wedding in December!!

Also Wishing Grant a Very Happy Birthday today!

Thursday
Jan222009

Front Squat

3-3-3-3-3

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Accessory Work
For time:
15 Handstand Push-ups
1 L Pull-ups
13 Handstand Push-ups
3 L Pull-ups
11 Handstand Push-ups
5 L Pull-ups
9 Handstand Push-ups
7 L Pull-ups
7 Handstand Push-ups
9 L Pull-ups
5 Handstand Push-ups
11 L Pull-ups
3 Handstand Push-ups
13 L Pull-ups
1 Handstand Push-up
15 L Pull-ups

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David sets up in Tony Budding's garage gym. 

The Mic'd Instructor on the Front Squat Againfaster.com
End Range Deranged San Francisco Crossfit
Jeremy Asks, Rip Answers Strength Mill
Rip on Grip Crossfit.com

Wednesday
Jan212009

Mid-Hang Power Clean

3-3-3-3-3

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Accessory Work
3 Sets of 5 reps of:
Mid-Hang Clean High Pulls

3 sets of 5 reps of:
Tall Cleans from the Mid-Hang

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Nicole proving you're never too old for Crossfit.
Happy Birthday Nicole!! 

Gymnastic Cert Goodness featuring Gillian Crossfit.com
The Clean High Pull Performancemenu.com

Monday
Jan192009

Press

5-5-5-5-5

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Accessory Work
Max Rounds in 15 minutes of:
6 Ring Dips
8 Pull-ups
10 Wall Ball Shots (20/14)

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Adam locks it out

Gillian's On the Road to the 2009 Games Crossfit.com
In case anyone forgot: Crossfit Push-up Standards Crossfit.com

Saturday
Jan172009

Front Squat

5-5-5-5-5


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Accessory Work
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts, Bodyweight
Push-ups

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Jeremy showing how it's done. 

Good Front Squats/Bad Front Squats Crossfit.com

Friday
Jan162009

Mid-Hang Power Clean

5-5-5-5-5

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Accessory Work
3 Rounds of 8 Reps of the following complex (NFT)
Double KB/DB Clean
KB/DB Push Press
Walk out to Push-up

Just Like this...Only Better.

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Kevin Swings

Winter Strength Series: Part Deux

Tomorrow marks the beginning of part 2 of our winter strength cycle.  Over the next two weeks we'll be focusing on the Mid-Hang Power Clean, Front Squat and Press.  We're looking forward to seeing people solidify their technique with these movements and continue to put up new PRs in 2009.   


Safe Travels David, Margie & Gillian!

For those playing along at home David, Margie & Gillian are all out West soaking up all that sunshine and training with our friends on the Left Coast until next Monday.  Fear not, all classes (with the exception of the Saturday Teaser classes) will be running as scheduled.  We wish the travelers all the best and look forward to frequent updates of their adventures. 

See you all tomorrow!

Your Tight Hips Betray You San Francisco Crossfit