NorCal Regionals start TODAY!! Remember that the gym will be CLOSED tomorrow to allow our coaches to be in Santa Rosa to cheer on Kirsten!  Hope to see you guys there! 

Friday Regionals Schedule: Women's heats begin at 10:15 and 2:30  

Saturday: Women's heats begin at 10:30 and 4:00. 

Sunday: Women's heats at 9:50 and 2:20

*Teams go first and Mens heats are after the Women all weekend.

There are 2 pop up tents set up at "tent city" for everyone to hang out between WOD's. Bring chairs and come find us! Parking is 6$ and you are allowed to bring water bottles and packed food from home. No coolers, alcohol or take out from restaurants. 

Strength

3RM Overhead Squat

WOD

"Jackie"

Row 1000M
50 Thrusters 45lbs*
30 Pull-Ups

*The benchmark weight for both men and women is 45lbs. 

How do your scores compare to the athletes competing today in Santa Rosa?

NorCal Regionals are happening this Friday-Sunday in Santa Rosa!  Over the next few days we'll work some of the events into our regular programming.  Use this opportunity to compare yourself to Northern California's premier Crossfitters.  

If you are coming out this weekend to cheer on coach Kirsten be sure to bring some supplies.  We don't know what the facilities will be like so come prepared! Bring water, chairs, sunscreen and whatever else you might need.

Strength

Kipping skills practice, Work on refining your  kipping or butterfly pull-up and/or  muscle-up on the bar or rings.   You'll need efficiency, skill and strength to get multiple reps on the rings. 

Do 5 sets for max reps on the rings or use bands for assistance and work on the transition. If you aren't quite there yet get some work in on your pull-ups and dips. 3 max sets of pull-ups and dips as strict as possible.

WOD 

"2013 CrossFit Regionals Event 5"

For time

21-15-9 of

Deadlift 315/205lbs
Box Jump 30/24"

Strength

EMOM 14 Minutes

Odd 3 Power Snatches ~ 60% of 1RM

Even Max Set of Toes To Bar (choose a number you can sustain through each round)

WOD

For time

100/50/20 Double Unders
75 Push-ups
50 Wall Ball
25 Box Jumps

It's Tuesday! Remember, today our 5:30PM class is dedicated to Olympic Weightlifting.   CrossFit classes are at 4:45PM and 6:30PM 

Strength

3x5 Push Press

WOD

20 Minute AMRAP

400M Run
20 Kettlebell Swings  24/16kg
10 Weighted Step-Ups 24/20" 24kg/16kg (hold your kettlebell goblet style and alternate legs)

Rest 60 Seconds between rounds.

Strength/Skill

EMOM 14 Minutes

Odd 3 Deadlifts ~70%

Even Max Set of Unbroken Pull-Ups . Choose a number that you can maintain each round. 

WOD

5 Rounds for time of

15 Burpee
10 Hang Cleans 135/95lbs