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Khris Davis

4 Rounds for Time. 15 Shoulder to overhead 65/ 115 lbs 12 Toes to bar 9 Lateral box jump overs 20’/ 24″ 6 Pull-ups

15 DeadLift – 155/255# 8 ring dips or Matadors 13 DeadLift – 155/255# 8 ring dips or Matadors 11 DeadLift – 155/255# 8 ring dips or Matadors 9 DeadLift – 155/255# 7 DeadLift – 155/255# 8 ring dips or Matadors 5 DeadLift – 155/255# 8 ring dips or Mat

              Gymnastics: Max Effort L-Sit 3 Attempts  Strength: Heavy Single Or Triple Back Squat After Each Attempt 5 Box Jumps 24/30 inches Work: “Wittman” 7 rounds for time of: 15 Power cleans (65/95 lbs) 15 Kettle-bell swings (35/53 lbs) 15 Box

                  Strength: 15 Minutes to establish heaviest clean and Jerk for the day..  Ensure Proper warm- up. Work 30-20-10 reps; Power Clean 75# / 135 # Lunge 75# /135 # Bar Push-ups* *hold and stabilise the power clean & lunge ba

Strength Bench Press Testing : Complete as many rounds as possible in 10 minutes: Power Cleans 3 Reps  @75#/ #155   5 Pull Ups 10 Push Ups 15 Air Squats or 1 round of Cindy  

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.

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

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