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Skill  Burpee Strength 3×3  (Strict Press) 1×3 @70% 1×3 @80% 1×3+@90% Work: 21-15-9-6-3 Back or Front Squat 155/105 Lateral Burpee Over Bar Pull-Ups   Accessory 75 Banded Good Mornings  

Gymnastics: 7x 30s/30s Hollow Rocks Max Effort Plank Hold. Strength 3×3  ( Back Squat) 1×3 @70% 1×3 @80% 1×3+@ 90% Work  10:00 to complete: 100 Double-Unders 50 Wall Balls 20/14# With the remainder of the 10:00 complete max reps of: Power Snatches 115/65# ( advance

Strength: 3×5  Back Squat 1×5 @ 65 % 1×5 @ 75 % 1×5+ @ 85 % * Add 5 Lb to your 1 RM for upper body movements, and 10 Lb to your 1 RM for lower body movements and recalculate your training weights. Work “Inundation” 30x Ball Slam @ 16#/20# (Player must l

Gymnastics: Negative Pull-ups Strength: Bench Press 1×5 @ 75% 1×3 @ 85% 1×1+ @95% Work: For time: Run 800 Meters 40 Kettlebell Swings 30 Hand-Release Push-Ups Run 400 Meters 30 Kettlebell Swings 20 Hand-Release Push-Ups Run 200 Meters 20 Kettlebell Swings 10 Hand-Releas

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.

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

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 Make -up day for those who missed  any of the testing Phase for our Wendler 5/3/1 Work Complete 6 rounds of: 185/115 lb Hang Power Clean – 5 Reps 66 yd Sprint *Rest 60 seconds between rounds.