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Don’t forget! If you picked up a free pre-screening pass for War Dogs last week, the showing is tonight!! 7pm at AMC North Park. Seating is first come, first serve, so show up a bit early! Don’t forget your free screening pass (good for 2 people)!
We’ve got a few updates to our website! Check out our new Upcoming Events page: http://crossfitheat.com/upcoming-events/ And our new Retail page: http://crossfitheat.com/shop/ Do you know somebody who wants a T-shirt but isn’t a member? They can order it online and we’ll ship it to them!
Heads up: you may see a film crew around the gym today!! They’ll be using our space to film a promo for this movie right here!!! We’re going to be famous! They’ll be around til 8pm. Wear your muscle T just incase you end up on camera.
THURSDAY A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Rolling Pistol or Roll to Candlestick x 10 reps Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups Station 3 – 60 seconds of Hollow Body Hold Station 4 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps B. Three sets for max reps of: 60 seconds of Burpees Rest 60 seconds 60 seconds of Box Jump or Step-Overs Rest 60 seconds 60 seconds of Dumbbell Plank Rows (hold push-up position, row left, row right…repeat) Rest 60 seconds 60 seconds of Toes to Bar Rest 60 seconds
WEDNESDAY “Mamba” Complete as many rounds and reps as possible in 18 minutes of: 5 Ring Muscle-Ups 8 Power Cleans (185/125 lbs) 24 Box Jumps (30″/24″) “Mamba” celebrates the career of NBA legend Kobe Bryant. 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.
TUESDAY A. Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 10 reps @ 70-80% Rest 2 minutes between sets. B. Every minute, on the minute, for 6 minutes: 6 Thrusters (115/75 lbs) 6 Burpees Over the Barbell If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.
FRIDAY A. Three sets, not for time, of: 15′ Rope Climb x 3 ascents Strict Handstand Push-Ups x Max Unbroken Reps B. Four sets of: Bench Press x 4-5 reps Rest as needed C. Complete as many rounds and reps as possible in 20 minutes of: Run 400 Meters 6/4 Muscle-Ups 20 Kettlebell Swings (32/24 kg) 40 Double-Unders
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The heads of the CrossFit Families. Thank you all for coming to our logistic meeting for our #scaffiliatecup2016 this Saturday. Big shout out to the demo team and ladies behind the scenes for all the love and energy you have put into this competition! #crossfitwestready #crossfit #kaylaNotWorriedAboutIt
UB Women! Fun opportunity - share your opinion and input on activewear pants in a fun 2-hour interactive session. Meet with a San Francisco clothing design team and help shape the future of their products. If you are selected to participate, you will receive $200 + 2 pairs of activewear pants to test and keep! Click to learn more and provide your info:
Wednesday's WOD: TIER 1 A1. Bench Press 3 x 5 A2. Assisted Pull-Up or Negative Pull-Up: 4 x 2 (4 sets of 2 reps) B. For Time: 10-8-6-4-2-4-6-8-10 Power Cleans 5-4-3-2-1-2-3-4-5 Push-Ups TIER 2 A1. Bench Press 3 x 5 A2. 4 Sets: 3 Strict Pull-Ups + 3 Kipping Pull-Ups B. 10-8-6-4-2-4-6-8-10 Reps for Time: Power Cleans @ 115#/75# Push-Ups TIER 3 A1. Bench Press 3 x 5 A2. 4 Sets: 3 Strict Pull-Ups + 3 Kipping Pull-Ups B. 10-8-6-4-2-4-6-8-10 Reps for Time: Power Cleans @ 135#/95# Ring Dips
WOD-10/19/16 Warm-up�: • 400 meters�• 10 PVC Around the World CW�• 10 PVC Around the World CCW�• 10 PVC Passthroughs 2 rounds:�• 10 Band Triceps Pushdowns�• 10 Push-ups�• 10 Ring Rows Strength:�Bench Press 1x10 50% � 5x5 70% Accessory: �5 rounds: • 20 sec Barbell Curl�• 10 sec Rest • 20 sec Bench Dips… [ 33 more words ] http://www.maxfitnesscrossfit.com/wod-101916/
Just like old times having these three OG Corte Madera TJ's badasses together in Mill Valley! Join them at the Bootcamp style/CrossFit Lite strength and extra conditioning class at TJ's Mill Valley Thursday at 9:30. You won't be sorry you came, and no intro is needed, so bring a friend. First class is free! #tjsgym #tjsgyms #community #fitnessforeveryone #goodandsweaty
So excited about this guy! Find your favorite WOD partner and join us in celebrating 5 years in the CrossFit Biz! 5th Annual Franniversary with cash prizes! Giant thanks to Omar Salinas for his incredible artwork! https://www.wodrocket.com/index.php/find-events?tab=event&event_id=2470&sub_tab=details
Prehab/activation: SMR - overhead rib mobilization with lacrosse ball 3x30 seconds sleeper stretch -then- Work to a heavy set of 10 in Weighted hip thrusts (5 work sets) -alternate with sets of max quality reps ring rows, followed by one minute airdyne at a moderate pace. -then- With a 12 minute running clock: Row 750m Followed by max rounds of: (3,6,9...)Thrusters (75/55) (3,6,9...)Box Jump overs (24"/20")
Competitors Program Week 7, Day 2 (Deload): 5x3 Power Cleans off the blocks @ 65-70% -then- 3x5 Back squats @ 65% -then- EMOTM for 16 minutes: Odd minutes: 4 muscle-ups Even minutes: 4 strict Parallette HSPU (or use a deficit that you could hit 7-9 reps for max set) -then- "Helen" 3 rounds for time: 400 m run 21 KB Swings (53/35) 12 pull-ups
Hey CFD! Muscle-ups got you down? See pull-ups or toes to bar in a workout and it makes you groan? Welllll, we have an amazing gymnastics seminar coming to CFD THIS Saturday taught by one of the best in Crossfit. All levels appropriate! This is an amazing opportunity we have CFD. The Open is approaching faster than you think! Registration is in link below. Message Erika Braccialini if you have any questions!
We have a few more #FittoFight tshirts and tank tops available at the gym in honor of those fighters of breast cancer! We also have our online campaigns still going for both Barbells for Boobs AND METAvivor, both of which are non-profit organizations committed to eradicating all forms of breast cancer. METAvivor: https://secure.metavivor.org/page/contribute/teamSTCF BarbellsforBoobs: https://fundraise.barbellsforboobs.org/team/93908