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

Post loads to comments.

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

Post time to comments. 

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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

Post loads to comments.

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

Post load to comments. 

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


Post Load to Comments.


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

IMG_1687
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

Post loads to comments.

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.

IMG_5113

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

Friday
Jan162009

Rest Day

CrossFit Level 1 Certification at CFSBK
April 11th - 12th

Register Here!

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Balls.

Level 1 Certification: Fundamentals
The Level 1 Certification is an Introductory course on CrossFit's methods, concepts, and movements. On completing a Level 1 CrossFit certification, attendees will have the resources and a sufficient foundation from where they can continue independent and successful development as a CrossFit trainer or athlete.
Level 1 Certifications may be repeated as needed or desired at a reduced cost for each seminar. There is no prerequisite for the Level 1 Certification. -CrossFit

Happy Travels

Coaches Margie and David are off to California for 10 days.  We're going to visit some friends on the Left Coast and have some fun in the warm weather.  Shane and Jacinto will be leading classes while we're gone. Happy training, everyone!

Who PR'd on the first half of the Strength Cycle?