Wednesday 6.19.13
Workout of the Day
Run 200m
10 Power Snatch 95/65
10 Front Squats 95/65
10 Toes 2 Bar
30 Cals Row/AD
Tuesday 6.18.13
A Huge HAPPY BIRTHDAY TO BRITT. Thank you for doing what you do, making people smile and always in pursuit of "Doing Good, and Being Great"
Workout of the Day
2-2-2-2
Push Press
2-2-2-2
Jerk
2-2-2-2
21-15-9
Wall Balls 20/14
Dead Lifts 215/135
Monday 6.17.13
We are so excited to announce a few additions to our coaching staff.
Joe, Jordan and Lauren will be "Rocking It" starting tomorrow.
Joe & Jordan will be regulars on Monday's at 6 and 7 pm and Lauren will be holding court Monday's at 3:30... Congradulations and Welcome Aboard Guys we are honored to have you!
Summer Schedule Starts Tomorrow.
The schedule will run from June 17th through Friday August 16th We will have our normal schedule with the following additions:
Monday through Thursday Elements @ 7pm. Yep, 4 Days of Evening Elements Classes to get you moving more awesome
Tuesday and Thursday 7am Regular Classes Get it in and beat the heat.
Tuesdays BarBell Club @ 4:45pm
Wednesday and Thursday Open Gym @ 4:45pm (we will be temporarily stopping Open Gym on Wednesdays from 1-2:30pm)
Come on in and take advantage of these additional "Open Gym" times to improve your skills, work your weakness, and get your Gymnasty On....
Workout of the Day
Run 400m
5 Squat Clean Thrusters 135/95
10 Burpees
15 KBS 53/35
20 Box Jumps 24/20
Saturday 6.15.13
There's still a few spots in tomorrow's Olympic Lifting Seminar / Fund Raiser.
The fun starts at 10:00.. See You There!
This schedule will run from June 17th through Friday August 16th We will have our normal schedule with the following additions: Monday through Thursday Elements @ 7pm. Tuesday and Thursday 7am Regular Classes Tuesdays BarBell Club @ 4:45pm Wednesday and Thursday Open Gym @ 4:45pm (we will be temporarily stopping Open Gym on Wednesdays from 1-2:30pm) Come on in and take advantage of these additional "Open Gym" times to improve your skills, work your weakness, and get your Gymnasty On....
Next Week We Begin Our Summer Schedule: This schedule will run from June 17th through Friday August 16th We will have our normal schedule with the following additions: Monday through Thursday Elements @ 7pm. Yep, 4 Days of Evening Elements Classes to get you moving more awesome Tuesday and Thursday 7am Regular Classes Get it in and beat the heat. Tuesdays BarBell Club @ 4:45 Wednesday and Thursday Open Gym @4:45 Come on in and take advantage of these additional "Open Gym" times to improve your skills, work your weakness, and get your Gymnasty On.... - See more at: http://crossfitnorthmarin.com/community/blog#sthash.BpmuWNmQ.dpuf
Yep, 4 Days of Evening Elements Classes to get you moving more awesome
Get it in and beat the heat.
Workout of the Day
Friday 6.14.13
Remember No Sunday "Open Gym" this Sunday. Go out enjoy Father's Day and treat those dad's right!
Congratulations to Matt Bleckley on joining the muscle up club. Matt has been working on them at every class for the past few weeks and just so happened to Bust One Out at Power Hour today..
Next Week We Begin Our Summer Schedule:
This schedule will run from June 17th through Friday August 16th
We will have our normal schedule with the following additions:
Monday through Thursday Elements @ 7pm.
Yep, 4 Days of Evening Elements Classes to get you moving more awesome
Tuesday and Thursday 7am Regular Classes
Get it in and beat the heat.
Tuesdays BarBell Club @ 4:45
Wednesday and Thursday Open Gym @4:45
Come on in and take advantage of these additional "Open Gym" times to improve your skills, work your weakness, and get your Gymnasty On....
- See more at: http://crossfitnorthmarin.com/community/blog#sthash.920S5MdI.dpuf
Next Week We Begin Our Summer Schedule:
This schedule will run from June 17th through Friday August 16th
We will have our normal schedule with the following additions:
Monday through Thursday Elements @ 7pm.
Yep, 4 Days of Evening Elements Classes to get you moving more awesome
Tuesday and Thursday 7am Regular Classes
Get it in and beat the heat.
Tuesdays BarBell Club @ 4:45
Wednesday and Thursday Open Gym @4:45
Come on in and take advantage of these additional "Open Gym" times to improve your skills, work your weakness, and get your Gymnasty On....
- See more at: http://crossfitnorthmarin.com/community/blog#sthash.920S5MdI.dpuf
Next Week We Begin Our Summer Schedule:
This schedule will run from June 17th through Friday August 16th
We will have our normal schedule with the following additions:
Monday through Thursday Elements @ 7pm.
Yep, 4 Days of Evening Elements Classes to get you moving more awesome
Tuesday and Thursday 7am Regular Classes
Get it in and beat the heat.
Tuesdays BarBell Club @ 4:45
Wednesday and Thursday Open Gym @4:45
Come on in and take advantage of these additional "Open Gym" times to improve your skills, work your weakness, and get your Gymnasty On....
- See more at: http://crossfitnorthmarin.com/community/blog#sthash.920S5MdI.dpuf
This schedule will run from June 17th through Friday August 16th
We will have our normal schedule with the following additions:
Monday through Thursday Elements @ 7pm.
Yep, 4 Days of Evening Elements Classes to get you moving more awesome
Tuesday and Thursday 7am Regular Classes
Get it in and beat the heat.
Tuesdays BarBell Club @ 4:45
Wednesday and Thursday Open Gym @4:45
Come on in and take advantage of these additional "Open Gym" times to improve your skills, work your weakness, and get your Gymnasty On....
- See more at: http://crossfitnorthmarin.com/community/blog#sthash.920S5MdI.dpuf
Next Week We Begin Our Summer Schedule:
This schedule will run from June 17th through Friday August 16th
We will have our normal schedule with the following additions:
Monday through Thursday Elements @ 7pm.
Yep, 4 Days of Evening Elements Classes to get you moving more awesome
Tuesday and Thursday 7am Regular Classes
Get it in and beat the heat.
Tuesdays BarBell Club @ 4:45
Wednesday and Thursday Open Gym @4:45
Come on in and take advantage of these additional "Open Gym" times to improve your skills, work your weakness, and get your Gymnasty On....
- See more at: http://crossfitnorthmarin.com/community/blog#sthash.920S5MdI.dpuf
Next Week We Begin Our Summer Schedule:
This schedule will run from June 17th through Friday August 16th
We will have our normal schedule with the following additions:
Monday through Thursday Elements @ 7pm.
Yep, 4 Days of Evening Elements Classes to get you moving more awesome
Tuesday and Thursday 7am Regular Classes
Get it in and beat the heat.
Tuesdays BarBell Club @ 4:45
Wednesday and Thursday Open Gym @4:45
Come on in and take advantage of these additional "Open Gym" times to improve your skills, work your weakness, and get your Gymnasty On....
- See more at: http://crossfitnorthmarin.com/community/blog#sthash.920S5MdI.dpuf
Next Week We Begin Our Summer Schedule:
This schedule will run from June 17th through Friday August 16th
We will have our normal schedule with the following additions:
Monday through Thursday Elements @ 7pm.
Yep, 4 Days of Evening Elements Classes to get you moving more awesome
Tuesday and Thursday 7am Regular Classes
Get it in and beat the heat.
Tuesdays BarBell Club @ 4:45
Wednesday and Thursday Open Gym @4:45
Come on in and take advantage of these additional "Open Gym" times to improve your skills, work your weakness, and get your Gymnasty On....
- See more at: http://crossfitnorthmarin.com/community/blog#sthash.920S5MdI.dpuf
Next Week We Begin Our Summer Schedule:
This schedule will run from June 17th through Friday August 16th
We will have our normal schedule with the following additions:
Monday through Thursday Elements @ 7pm.
Yep, 4 Days of Evening Elements Classes to get you moving more awesome
Tuesday and Thursday 7am Regular Classes
Get it in and beat the heat.
Tuesdays BarBell Club @ 4:45
Wednesday and Thursday Open Gym @4:45
Come on in and take advantage of these additional "Open Gym" times to improve your skills, work your weakness, and get your Gymnasty On....
- See more at: http://crossfitnorthmarin.com/community/blog#sthash.920S5MdI.dpuf
Workout of the Day
3 Sets of 10 Reps 225/155 From The Floor
1:30 Rest B/T Sets
Run 800
5 Rounds
5 Fronts Squats 135/95
10 Toes 2 Bar
Thursday 6.13.13
Workout of the Day
10 Ground to Overhead 205/145
30 Burpees
10 Ground to Overhead 185/125
20 Burpees
10 Ground to Overhead 165/105
10 Burpees
Use one barbell. Athlete must remove the plates as they progress through the workout.
Wednesday 6.12.13
Congratulations to the Keehn Family.
Baby Keehn was born on June 11, 2013 @ 4:23am She is 7lbs, 15 ounces and 21.5 inches long.
Watch out everyone because when Jessica comes back this women will be on a mission and it will be and exciting ride to watch. Buckle In!
Workout of the Day
3 Thrusters (95/65)
6 Box Jumps (24/20)
9 Kettlebell Swings (53/35)
Rest 1 Minutes Between Rounds.
Tuesday 6.11.13
A Huge Congratulations to Kelly G who Today Celebrated Reaching Her Goal of Losing 50 Pounds.
Kelly has worked so hard both inside and outside the gym and it has been no easy task ~ especially being a Pastry Chef. We are All So Proud Of You Kelly...
Keep Up The Great Work.
Next Week We Begin Our Summer Schedule:
This schedule will run from June 17th through Friday August 16th
We will have our normal schedule with the following additions:
Monday through Thursday Elements @ 7pm.
Yep, 4 Days of Evening Elements Classes to get you moving more awesome
Tuesday and Thursday 7am Regular Classes
Get it in and beat the heat.
Tuesdays BarBell Club @ 4:45
Wednesday and Thursday Open Gym @4:45
Come on in and take advantage of these additional "Open Gym" times to improve your skills, work your weakness, and get your Gymnasty On....
Workout of the Day
50 Wall Balls 20/14
20 HR Push Ups
30 Double Unders
30 Wall Balls 20/14
20 HR Push Ups
10 Double Unders
10 Wall Balls 20/14
20 HR Push Ups
Monday 6.10.13
Congratulations Timmy on a PR Dipsea..
Well done. With the right program, the right plan, and some hard work everything is possible.
We HaveSome Bittersweet News...
Coach Molly has taken a full-time job at NorCal CrossFit and will be leaving "Molly Monday's". Molly has worked so hard over this last year and now it paying off.
Don't worry, Molly will be making some guest appearances throughout the summer and year.
We wish Molly the very best in her endeavors and want to give her a HUGE THANK YOU for all that she has shared with us both inside and outside the gym. We are a better gym because of her and we will be forever grateful for everything she has done.
Tomorrow will be Molly's Last Permanent Day with us, but don't worry she will be around A LOT, working out and coaching a few classes.
Schedule Alert: No Open Gym Next Sunday - Go out and Enjoy Father's Day
Workout of the Day
10 HSPU's
10 CTB Pull Ups
10 DB Ground To Overhead 45/30
Run 400m
Saturday 6.8.13
"America"
Workout of the Day
Pages
Workout of the Day
Workout of the Day
Run 200m
10 Power Snatch 95/65
10 Front Squats 95/65
10 Toes 2 Bar
30 Cals Row/AD
Upcoming Events
At the end of the 3:30 workout on Friday. WOD and BEERS compliments of CFNM.
