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WEDNESDAY 12/24/14 – 9:30AM ONLY *** CHILDCARE AVAILABLE
THRUSDAY 12/25/14 – CLOSED “MERRY CHRISTMAS”
FRIDAY 12/26/14 – CLOSED
WEDNESDAY 12/31/14 – NO 4pm OR 5pm CLASS ALL OTHER CLASSES AS SCHEDULED
*** CHILDCARE AVAILABLE FOR 9:30AM CLASS ONLY
THURSDAY 1/01/2015 – HAPPY NEW YEAR 9:30AM CLASS ONLY ** CHILDCARE AVAILABLE
~ALL OTHER CLASSES AS SCHEDULED~
Ok WSCF, it has been two weeks since you challenged yourselves to overcome a weakness. Where are you at? What has/hasn’t worked for you. Please share for the benefit of everyone…What are you going to do if you make the goal early, or if you don’t get it by the 31st? Have you been faithful in your training? Have you stepped out of your comfort zone and tried new things? Have you asked around to others who have the movements? Weight? Better technique? Let’s get updates people! Keep inspired! Build each other up and help each other along the way!
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Who's your training buddy? #MotivationMonday tip: Have a training partner! As a coach, we instruct you in the movement, ensure you are staying safe and make suggestions on weights/rounds/goals. We make the assumption you will push yourself and make choices that make you better. We know this isn't always the case. Having a training partner keeps you accountable, calls you out on your bullshit and encourages you when things feel impossible!! #bridgetownbarbell #trainingbuddy #kbswings #kettlebell #accountability
CONGRATULATIONS Lawrence Cox and Tammy Gover for winning the transformation challenge!! Lawrence lost 4.65% body fat (lost 13.48 lbs body fat, gained 1.52 lbs lean mass!). Tammy lost 4.64% body fat (lost 6.07 lbs body fat, gained 13 lbs muscle!). GREAT job to everyone who made a decision to eat cleaner and work harder! Your success no matter how big or small is moving you in the right direction! Proud of you guys! Shout out also to Denise and Jayci who lost 3% and to Scott White who lost 4%!
WarmUp Run or Row 600m 1 Len Inchworm 1 Len SpiderMan 3 Rounds 9 PushUp 9 SupineRow 9 GobletSquat 1) BenchPress ** Base the percentages from 90% of your 1RM Set 1 40% x 5 reps Set 2 50% x 5 reps Set 3 60% x 5 reps 2) AMRAP20 10 DB PushPress 35/20# 10 DB Burpee 35/20# Run 200m Cool RestWalk 200m / Roll / Stretch
WOD- Sunday Apr 26 (repeat from 11/22/14) SKILL: Max Handstand walk distance Lv1 Max HS hold on wall Lv2 Max free HS hold WOD: Teams of 2 80 Air Squats 10 wheelbarrow walks 60 Pull-ups 8 wheelbarrow walks 40 T2B 6 Wheelbarrow walks 20 Burpees 400 m …
What an INCREDIBLE morning we had at the SWAB-n-WOD! 29 athletes (plus kids and dogs) came out and experienced Lori's WOD. Most importantly, we signed up 15 people for the Be The Match bone marrow donor registry! Stephanie finished as the top woman with 339 reps and Ian finished as the top male with 368 at RX. Way to go! Lori (SASS- Swab and Save Someone), this is us sending you all of our good vibes for your fight against cancer. We will continue to search for your bone marrow match here in SF and beyond! Now, we challenge San Francisco CrossFit, United Barbell, Telegraph CrossFit, Flagship CrossFit, LaLanne Fitness CrossFit, CrossFit Potrero Hill, CrossFit Alinea, CrossFit 415, and Arena Ready Performance | CrossFit to host your own SWAB-n-WOD and see if you can collect more swabs and complete more reps than our athletes. Send us a direct message if you're in! -
Truckee-Donner Recreation and Park District Presents: Help bring WARM WATER to Truckee by dipping in some COLD WATER! All proceeds go to the new Truckee Aquatic Center. Come enjoy an afternoon of free prizes, learning a new Crossfit routine, stand-up & prone paddling, taking a dip in Donner Lake and raising money for a great cause! Saturday May 2: Schedule Of Events: Ongoing | Watermans 100 yards Sprint Paddle Challenge 2-2:30pm | Registration 2:30-3:15pm | Workout w/ Crossfit Blizzard & Avalanche 3:15-3:25pm | Raffle with prizes from Finis 3:30-3:40 | Donner Dip! 3:40pm-4pm | Group Picture and snacks https://apm.activecommunities.com/tdrpd/Activity_Search/donner-dip-fundraiser-adult/1012