November 4, 2019 Josh Rogers

We got a runner!

Teen class in action!



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. bench press: max reps @ bw/.70bw x 3; rest 4-5 min

B. 10 rounds for time:
1-2-3-4… 10 HSPUs
100m run in rds 1-4, 200m run in rds 5-7, 400m run in rds 8-10

C. 50 ab wheel reps for quality



A. As a warm up
AMRAP in 5 min
10 shoulder taps
10 russian twists per side w plate
10 single arm plate press
10 plate squats

B. For total time
Lunges up Farley, from the fire hydrant at the bottom, to the stop sign at the top,
then finish the remaining block run
1k row
50 sit ups
2k c2 bike
50 KBS
50/35 cal assault bike
50 pull ups
2k c2 bike
50 KBS
1k row
50 sit ups

*bike and row are interchangeable