October 30, 2019 Josh Rogers

the hang out

Yesterday’s big box jumps!


Stuff you’ll prob want to know…

  • FRIDAY NIGHT LIGHTS continues this 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. MU practice 15-20 min

B. 3 RFT
20 hang sq snatch (75/45)
20 burpees
20 cal row




A. 18, 15, 12, 9
Bench press
No push-up burpees
200m run each round

B. 18, 15, 12, 9
Pull ups
200m row each round

C. 18, 15, 12, 9
2 arm bent over DB row
DB box step overs
50 DUs ea round

D. 3 sets:
45 sec side plank per side
15 ab wheel