CrossFit Willow Glen

Crossfit Endurance Workouts starting at CFWG - this Sunday!!!! Would you like to tackle that 5K, 10K, 1/2 Marathon…triathlon…tough-mudder…Alcatraz swim? Then come on out to CFWG 9am on Sundays for fun yet challenging CF Endurance WOD’s. CF Endurance motto is to be “UnScared !” As with all good CF programs, it will be a mix of everything - running efficiency skills/drills, high intensity WOD’s building up to 30min-40min-50 min, trail runs, track workouts, Pool WOD’s, beach WOD’s…and all of this fun will be supporting a list of destination events soon to be published…first Destination event is the annual New Years Day Resolution run in Los Gatos Jan 1 2012 9am - 5 mile fun run.

CLASSES ARE SUNDAY’S AT 9:00am!

Today’s WOD:

“Cindy”

AMRAP in 20 Minutes:
5 Pullups
10 Pushups
15 Squats

Do in any order and split up in any order:

Row 500M x2
Bicep Curls 3x15
Dips 3x15
Run 400M
Weighted Step-Ups 5x5 (each side)

We are sad to see Baxter and Gabe leave us for the Big SF….we hope to see them visit often!!!  Guess I picked the best “last” WOD for Gabe - he was fastest of the day!!!

Today’s WOD:

100 Burpees
100 Situps
You can partition any way you like

Max OHS

Then

AMRAP in 12 Minutes

5 OHS (50% of Max)
10 Box Jump
15 Wall Balls

5x3 Hang Power Clean + Hang Clean

then

25-20-15 KB Swing
20-15-10 DB Thrusters
12-12-12 Pullups

100 Jump Rope
10 Cleans 95/73#
400M Run
20 Burpees
30 Situps
x2

Today was officially the last day at Almaden Road!!!  Some sadness but LOTS of excitement and anticipation for our new, amazing location!!!

We were able to get almost everything moved today so enjoy your Saturday and we will see all of you at the new location on Sunday at 4pm!!!!!

Don’t forget - the main entrance is on Barnard near the corner of Little Orchard!  Actual address is 1701 Little Orchard Street!

From our gym:

drive North past our gym (towards Willow Glen Way) 1/4 mile - turn right on San Jose Ave.
Cross Almaden Expressway and make first Right - Little Orchard Street
First Right - Barnard - building immediately on your left.

Today’s WOD:

All movements below done with Med Ball:
Run to Fence
20 Wall Balls
20 Situps
20 Hops (over ball)
20 Cleans + Press
x4

This is exactly why we need to move!!!  A direct quote from this class “Good thing I don’t have trust issues”!!! 

DON’T FORGET!!!!  Starting Sunday (if you are coming to 4pm workout/BBQ!!) or Monday you should show up at OUR NEW GYM!!!!!

1701 Little Orchard Street #20 (corner of Little Orchard and Bernard)
San Jose, CA 95125
****ENTRANCE TO GYM IS ON BERNARD!!!!!!****

Today’s WOD:

Power Clean
5x3 @ 65%
then
3 Rounds for Time:
400M Run
10 DB Strict Press
15-12-9 Pullup

ONE MORE WEEK UNTIL THE MOVE!!!!  Mats went in today!!!! 

Don’t forget:  First Workout and BBQ Sunday starting 4pm!!!!  Bring meat to BBQ and a side dish to share!!!

Today’s WOD: 

5 Overhead Squat
10 Push Press
15 SDLHP
20 Wipes
AMRAP in 20 Minutes
RX:  75#/53#

Amazing video - watch ALL OF IT!
http://www.youtube.com/watch?v=7X38PCf7kao

I am seeing a general weakness in biceps - sometimes functional movement just isn’t enough….so, we are going old school and adding in some bicep curls here and there…enjoy!

16 Wall Balls
16 Rainbows
16 DB Bicep Curls
16 Dips
x3

Back Squat 5x3 @ 65%

then

12-8-4-2
DB Power Clean
DB Push Press
Pullup

Then 3x10 Ab work of choice

Jump rope:  200-160-120-180-40 (Singles)
DB Snatch 10-20-30-20-10
Sandbag Carry to Hydrant (x4)

Hope you all enjoyed Day 1 of our Back-off week!  We are asking that you all take advantage of this “active recovery” time and not do extra on the side!  Let your bodies have the rest they deserve!  We promise your results after taking it a little easy for a week will be AMAZING!

Today’s WOD:

Run to Fence
25 Squats
Run to Fence
25 Pushups
Run to Fence
25 Situps
Run to Fence
25 Pullups

STRETCH, STRETCH, STRETCH!!!!

Everyone has been working super hard in the gym and it is time to take a well deserved break….kind of!

Next week we are going to have a back-off week and focus on movement, light barbell work (40-50% of max), and some shorter workouts with lots of stretching before and after…make sure you come to as many classes as you can to take advantage of this week.

I know that you will all come back with some great PR’s the following week after a week of “active rest”!

Today’s WOD:

AMRAP in 20 Minutes:
10 KB Swing
20 Jumping Lunges
10 Situps

Today, depending on class size we did either:

Row 250-500-750
x3
You will rest exactly the amount of time that it took you to row the last distance (i.e. if you row 250m in 1 minute you will rest 1 minute then start the 500)

OR

Team Row:
Teams of 4 or 5 row as far as possible in 20 Minutes.