November 7, 2019 Josh Rogers

load management

Morning crew doing work!



Stuff you’ll prob want to know…

  • FRIDAY NIGHT LIGHTS final week! No classes Friday afternoons for the next 3 weeks. Instead, come in anytime between 5 and 7pm, for our OPEN house.  Three versions of the workout (Rx, Scaled, Csport) will be on the board and at least one coach will be there to help you get it done.  We are also hosting our friends from CrossFit Los Gatos, since they don’t have a place to do the OPEN this year as their gym is under construction.




A. 1 power snatch + 1 hang snatch + 1 full snatch EMOM for 10 min
*technique/movement focused

B. AMRAP in 20 min:

400m run
30 light KBS
20 HR pushups
10 ball slams or sandbag G2S




A. 1 min @ each x 3 rounds:
weighted sit ups
jump rope

B. 15, 12, 9, 6, 3
SA row each arm
Ab wheels
200m run each round

C. 15, 12, 9, 6, 3
Pull ups
wall balls
200m row each round

D. 3 rounds
15 barbell curls
15 tri ext.
1 min plank