Category

Strength: 3×3  Press 1×3 @70% 1×3 @80% 1×3+@ 90% Work 1  Rope Climb or  5 Rope Lowers  (Beginner) 2 Rope Climbs  (Intermediate) 3   Rope Climbs (Advanced) -then- 3 Rounds of: 50 Double-Unders 20 OH Plate Lunges (45/25#) -then- 1  Rope Climb or  5 Rope Lowers  (Begi

Probably the most basic move in all of Crossfit and Life. My goal at our Crossfit Gym is to have some of the best push-ups in all of Oakland / Eastbay.  In the upcoming weeks we will be having a number of WOD’s with high volume push-ups. This  your  homework folks.

    Strength  3×3 ( make-up day ) 1×3 @70% 1×3 @80% 1×3+@ 90% Snatch Prep Work 20 Ground to Overhead 95/65# Run 800m 20 Ground to Overhead 95/65# Run 800m Accessory  8 Minutes of Strict Toes to Bar

Here is the first part of our  educational series on the push-up  by Carlo Paoli..  

Your prayers have been answered ( No Shae we haven’t reached 75 reviews yet ) .We heard your concerns and are taking steps to address within our time and budget . Here are some of the improvements you will see in the upcoming weeks or months. In order to be best Crossfit / Boxin

Strength 3×3  ( Back Squat) 1×3 @70% 1×3 @80% 1×3+@ 90% Work: Stiff Karen: With a partner, 300 Wall Balls 20/14# For time. *ball can never touch the ground, partner not doing wall ball must hold hollow or arch* Accessory: 50 AB Wheels Hey Y’all week two of ou

Just wanted to throw a heads-up your way and say everyone has been performing very well during the first week of Wendler 5/3/1 Strength cycle. I have noticed some of you have been feeling great and hitting numbers you haven’t struck in a while. Keep up the good work. Next week will be

Hi we have a big day tomorrow with our first week of  the Wendler  5/3/1 training program almost wrapping up.  I hope you all feel good and getting the rest that you need to fulfill the requirements of the Wendler Program.  Just a heads up if you have any friends interested in your fi

Strength: Snatch Prep  and warm-up or Clean and Jerk practice As Partners Men  800m Run Together then complete 40 ground to overhead 135 40 box jump over 30 80 wall ball 20 40 box jump over 30 40 ground to overhead 135 Female RX As Partners 800m Run Together then complete 40 ground to

Hi I would like to thank all of you who’ve left us those glowing Yelp reviews we really appreciate you guys took the time out of your day to bang it out. With that being said, we can always use more reviews to help boost us to the top of the charts. As you know reviews are a hug