Friday
  • CROSSFIT

    Strength
    Power Clean
    Every :30 for 6 sets complete 1 Power Clean @70%
    Rest 1:00
    Every :45 for 5 sets complete 1 Power Clean @75%
    Rest 1:00
    Every 1:00 for 4 sets complete 1 Power Clean @ 80%

    Conditioning
    Every 2:00 for 5 sets complete
    12/9 Calorie Assault

    WOD
    For Time:
    5 Rounds
    3 Hang Power Clean @70% of 1 rpm HPC
    6 T2B
    9 Jump Overs

Thursday
  • CROSSFIT

    Strength
    Every two minutes, for 12 minutes (6 sets):
    3 Front Squats + Jerk @ 80ish% of 1-RM C&J

    WOD
    9 Minute AMRAP
    12 KBS 53/35
    6 Box Jumps 30/24
    12 KB Goblet Squats 53/35
    6 Plate Burpees
    12 Pull-ups

  • BOOTCAMP

    12:00 EMOM
    1st-5 Front squat + 2 Jerks (Sandbag)
    2nd- 10 KB Sumo DL
    3rd-:40 side plank

    WOD
    9 Minute AMRAP
    12 KBS
    6 Box Jumps
    12 KB Goblet Squats
    6 Plate Burpees
    12 Pull-ups

Wednesday 011618
  • CROSSFIT

    Row 1000M @ PR Pace
    Rest 4:00
    Row 750m @ 2K Pace
    Rest 3:00
    Row 500m @ PR Pace
    Rest 2:00
    Row 250m @2K Pace

    WOD
    For Time:
    50 Wallballs 20/14
    40 Walking Lunges
    30 Push-ups
    20 Burpees
    10 Squat Snatch 115/75
    20 Burpees
    30 Push-ups
    40 Walking Lunges
    50 Wallballs 20/14

  • ENDURANCE

    Row 1000M @ PR Pace
    Rest 4:00
    Row 750m @ 2K Pace
    Rest 3:00
    Row 500m @ PR Pace
    Rest 2:00
    Row 250m @2K Pace

    WOD
    For Time:
    50 Wallballs 20/14
    40 Walking Lunges
    30 Push-ups
    20 Burpees
    10 Squat Snatch 115/75
    20 Burpees
    30 Push-ups
    40 Walking Lunges
    50 Wallballs 20/14

  • BOOTCAMP

    Row 500m @ PR Pace

    WOD
    For Time:
    50 Wallballs
    40 Walking Lunges
    30 Push-ups
    20 Sprawls
    10 DB Snatch
    20 Sprawls
    30 Push-ups
    40 Walking Lunges
    50 Wallballs

Tuesday 11618
  • CROSSFIT

    Strength
    3 Rounds
    Barbell Push Press x 5 Reps
    *rest :45
    KB/DB Single Leg RDL x5 Reps each
    *rest :45
    :45 Plank
    *rest :45

    WOD
    5 Rounds For Time:
    40 Double Unders
    20 Situps
    10 S2OH 135/95

  • BARBELL

    Push Press
    5-5-5
    Push Jerk
    3-3-3

    Sumo Deadlift
    5-5-5-5

    Snatch Technique
    Every :90 Seconds for 4 Rounds @ 40%:
    3 Power Snatch
    2 Hang Squat Snatch
    1 Squat Snatch

  • BOOTCAMP

    Strength
    3 Rounds
    Dumbell Push Press x 10 Reps
    *rest :45
    KB/DB Single Leg RDL x5 Reps each
    *rest :45
    :45 Plank
    *rest :45

    WOD
    5 Rounds For Time:
    40 Double Unders
    20 Situps
    10 Sandbag S2OH

Monday

We will be running a full regular schedule Monday the 15th

  • CROSSFIT

    21-15-9
    Calorie (choice)
    DB Thruster (choose a weight unbroken)
    *run 200m after 21
    *run 400m after 15
    *run 600m after 9

    Back Squat
    3 Reps @ 78%
    2 Reps @ 82%
    1 Rep @ 86%
    3 Reps @ 81%
    2 Reps @ 86%
    1 Rep @ 90%

    @11:00
    Tabata Vehicle @85% effort

  • ENDURANCE

    Every 8:00 for 5 sets each for time:
    20/16 Calorie Assault Bike
    10 Back Squat
    200m Run
    10 Burpees
    20/16 Calorie Row

  • BOOTCAMP

    21-15-9
    Calorie (choice)
    DB Thruster (choose a weight unbroken)
    *run 200m after 21
    *run 400m after 15
    *run 600m after 9

    Tabata Vehicle
    Rest 1:00
    Tabata TRX Core

Question? Give us a call.

415-878-1355

1557 South Novato Blvd.

Novato, CA 94947

Mon-Sun

See SCHEDULE for hours