We had a great time at the CFWG Holiday Party! Luckily there aren’t any pictures of us on the dance floor! Thanks to everyone who showed up!!! More importantly, DT and Vanessa gave us a gift that keeps on giving….a membership to Pandora! Which means NO MORE COMMERCIALS!!! We will get it up and running quickly!
Today’s WOD:
Row 250M
15 Push Press (75#/53#)
15 Box Jump (22”/18”)
30 - 1 Arm KB Swing - 10 each arm (53#/35#)
x3
Today’s WOD:
3x5 Barbell Rows
then
3 Rounds for Time:
12 Pullups
12 KB Push Press
20 Slam Ball
then
30 Pushups
Reminder! No Friday 5:30pm class! See you at Rosie McCanns at 7pm for dinner or 8:30pm for drinks/dancing!
Today’s WOD:
AMRAP in 20 Minutes:
20 Good Mornings (45/33#)
20 K2E
200M Run
Holiday Party is FRIDAY!!! Hope to see everyone come and get their Boogie on!!
Holiday Schedule:
Closed Christmas Eve and Christmas Day
Closed New Years Eve and New Years Day
Remaining days will be per the regular schedule!
Please remember:
We need everyone to do their best to be on time for class or a bit early even! Being even 8-10 minutes late can throw off an entire warm-up or shorten your warm-up which could cause injury. Also, please remember that class is for 1 hour! If we finish early use that time to work on suck work or your goal. Please DO NOT start trying to clean up all of the equipment while others are still training - last week people that were still working actually had some of their equipment put away - annoying and also sometimes a bit discouraging. If you finish, sit tight, do some extra work (see above) or cheer on someone that is still working! Thanks!
Today’s WOD:
Row 250M
20 DB Push Press
20 Situps
20 Pushups
20 Air Squats
x4
Worry is like a rocking chair; it will give you something to do but won’t get you anywhere.
Holiday Party!! DON’T FORGET OUR HOLIDAY PARTY AT ROSIE MCCANNS IN SANTANA ROW ON DECEMBER 10TH!!!! http://www.rosiemccanns.com/
Today’s WOD:
Goal Work - 15 minutes of working on your goal!! Lots of goals achieved today - way to go!!!!
then
AMBAP: As many Burpees as possible in 10 Minutes!
Welcome back to Shea and Marianna!!! We all know how difficult it is to miss CrossFit for a bit then come back! Hope we see more of those MIA return to us soon!
Today’s WOD:
5x3 Deadlift
then
3 Rounds for time of:
10 Pullup
15 KB Swing
400M Row
then
Ab work of choice
Happy Birthday Laurie!
Today’s WOD:
48 Mountain Climbers
24 Wall Balls
24 Situps
48 Box Jumps
24 KB Swings
24 Lunges
48 Double Unders
x2
Next On Ramp starts tomorrow at 6:30pm!!! We still have a couple of spaces left, so if you know someone who is interested have them show up tomorrow!
Today’s WOD:
“The Mean 15”
15 Deadlifts (155/113)
15 Burpees
15 Dumbbell Thrusters (45/25)
15 Pullups
x3
Wow - everyone must have been guilty after yesterday! 20ish people showed up this morning for a post-binge workout!!! Hope you got it!!
10 DB Cleans
10 DB Push Press
10 DB Pushup/Row
Run to Fence
x4
Turkey Trot Meetup location: We will meet at the Winchester Light Rail Station (on Winchester by St. Lucy’s Church) at 7:15am and get off at the Diridon Station which is the CalTrain Station and 1 block from the Start. We will arrive at the race at 7:37am and the 5k start is 8:15. If that light rail happens to be full we can still get the next one and get there by 8:09.
If you don’t want to take Light Rail meet us at the front of the Diridon Station by 7:45am.
Please let me know if you plan to take the light rail from Winchester so we know who to expect!!!!!
I plan to go to Aqui for breakfast afterwards is anyone wants to join us - around 10am!
Today’s WOD:
Power Clean + Clean, 5 Sets
Haulting Deadlift 3x2
then
For Time:
20-15-10
KB Swing
DB Push Press
then immediately row 500M (only 1x at the end!).
Thanksgiving Schedule:
Wednesday - Regular Schedule
Thursday - Closed - meeting to do the Turkey Trot. Make sure that if you want to meet us you post to Comments!
Friday - 9am Only
Saturday - Regular Schedule
Today’s WOD:
Aptly named, “Cherry Gone Bad”
Three 1 Minute Rounds of the following with a 1 minute rest between, Count total reps:
Thruster (75/53)
Box Jump
Burpee
Wall Ball
K2E
We remodel the gym and it seems the favorite part is the couch I haven’t been able to get rid of!! Way to get after it you guys! I don’t know about everyone else, but it looks to me more like the morning after an all night binge rather than between sets of the Saturday 8am class!!
Today’s WOD:
AMRAP in 20 Minutes:
10 Pushups
20 Situps
30 Squats
Holiday Schedule:
Wednesday: Regular Class
Thursday: Closed - some of us are meeting to do the Turkey Trot - post to comments if you are signed up and want to take VTA to the race with us!!
Friday: 9am Only - Post to comments if you plan to come to class so I can figure out if we need to add an extra class
Saturday: Regular Schedule
Holiday Party: The Holiday Party is Friday, December 10th at Rosie McCanns in Santana Row. Dinner at 7pm, drinks and dancing at 9:30pm.
If you plan to go to dinner and haven’t RSVP’d, please do so ASAP. We request that everyone bring cash for dinner since we will only get one check and that makes it easier.
If you plan to come for drinks and dancing, come anytime after 8:30 and have a great time with us!!!
The 7am class will be a “regular” CrossFit Class, 8am is the Strength/Technique Class and 9am is Open to all!!
Thursday’s WOD:
5x3 Shoulder Press
then
10,9,8….1 Pushups
1,2,3…10 Situps
For Time
Keith, Bryan, Joe, Troy, Zack, Chris, and Tommy all hard at work! And Lua…..maybe not working super hard but she definitely brings a bit of personality to the gym!!!
Today’s WOD:
Max Back Squat
then
15 Push Ball
30 Mtn Climbers
400M Run
x4
then
Ab work of choice
Thanks to Emily, Maddy and Cherry we have an official CFWG Christmas Party Scheduled!!!!
Dinner, Dancing & Drinks! Dress to Impress!!!
Where: Rosie McCanns in Santana Row
When: Friday, December 10th at 7pm
PLEASE RSVP BY NOVEMBER 22ND TO THIS POSTING IF YOU PLAN TO ATTEND! YOU CAN CHOOSE TO COME TO DINNER AND DANCING/DRINKS OR JUST ONE OF THEM - PLEASE BE SPECIFIC SO WE CAN GIVE PROPER HEADCOUNT FOR DINNER!
Today’s WOD:
Run 400M
Hang Power Clean (135#/93#)
21 Situps
35 Double Unders (or 150 Singles)
x4