Please remember that Crossfit Santa Clara will be closed this weekend for a Level 1 Certification. 

    

Our normal weekend schedule is a go!

However it will be at Crossfit Mountain View instead. 

 

 

 

The 3:30 crew just has way too much fun! Today we broke down the row in to segment's. If you are not a member of our gym (or are) try it. 

Start with just your leg's and hips (no arms)

Then go just arm's and hips (while keeping a tight back)

Finish with leg's, hip's, and then finally arms

 

 

 

Workout for Tomorrow:

     

 

Shoulder Press 3-3-3-3-3 (plus)

 

First set= hard

Second set= harder

Third set= harder then second

fourth set= harder than third

fifth set= the hardest!!!!! Go for max reps on this with a load that you can barley get 3 or so times.

    

 

Partner workout time:

   

Find a friend (preferably someone you don't know with similar capabilities)

      

5 round's of:

  

Row 250 meter's

Partner goes for max rep sit up's 

      

After this then you switch. If you do not have a rower or we run out, the sub will be SDHP's with a 45# bar. 

     

Each team's score is their total sit up's. The team that has the highest score in each class will be exempt from our "opportunity to excel" before class is over.

   

Comments

[Daniel Burgess]

RICK!!!
YOU ARE AWESOME! Thanks for pushing me through the fifth round today to end with a sub 20 min at RX. that got me pumped for the rest of the night. Thanks for motivating me.

[Maura]

I am currently taking partner applications for the 3:30 class today- "Team all Day Everyday" ...anyone intersted let me know.jk..HAHAHAHA oo love the 3:30 class... =)

[charlene]

Okay, what's "Opportunity to Excel?"