Crossfit A) back squat 2×5 @ 65-70% 3×5 @80%. Superset with 3 depth broad jumps for max distance. B) 2017 Age qualifer WOD 3: 21-15-9 STOH (135/95lb)- chest to bar pullup *10 minute time cap. Rx-Plus Rest exactly 1 minute… Read more »
April 2017
Saturday, April 29th 2017
Crossfit A) 10 min EMOM: hang power cleans (95/65lb) or (115/75lb) + box jumps Rest 5 minutes B) 10 minute EMOM: goblet squats (53/35lb) + kb swings Rest 5 minutes C) 10 minute EMOM : db push press (35/25lb) +… Read more »
Friday, April 28th 2017
Crossfit Nancy + Helen 5 rounds of Run 400m-15 overhead squats (95/65lb). Then 3 rounds of Run 400m-21 kb swings (53/35lb)-12 pullups. Rx-Plus 70/53lb kb and CTB pullups for Helen Metcon class 4 rounds of 1 minute stations for max… Read more »
Thursday, April 27th 2017
Crossfit A) Deadlift 6-6-5-5. Start at 70% and work up to 80-85%. Superset w/ Db strict press 4×10. Go every 3 and a half minutes. B) 8 minute alternating EMOM 1) double kb front rack carry 40m or 2x length… Read more »
Wednesday, April 26th 2017
Crossfit 12 minute EMOM 1) 1-3 skin the cats 2) 5-10 strict HSPU or scale to box HSPU or 3-5 slow HSPU negatives 3) 30 sec hollow body hold or 20 hollow body rocks B) I-go-you-go partner WOD alternating between… Read more »
SFCF Spring Leaning Challenge
What: SFCF Spring Leaning Challenge How: Join your friends at SFCF to lean down for Spring. You’ve spent all winter adding some gains – now it’s time to show them off! The group will be lead by Juliet and Jessica… Read more »
Tuesday, April 25th 2017
Crossfit A) Hang power clean + hang clean . Go every 75 seconds for 10 rounds B) 5 rounds of: 10 double kb clean and jerks (53/35lb) + 4 ring MU *Scale to 6 chest to bar pullups Metcon class… Read more »
Karaoke at Silver Clouds – Thursday 4/24 at 7pm!
Join us for Karaoke this week on Thursday the 24th at Silver Clouds. The drinking starts at 7pm, the singing starts whenever we get the guts to make it happen. 🙂 http://www.silvercloudssf.com/