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Pictures from last Friday... Sorry for the delay!

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Sweet picture of Andrea. This is her first time ever lifting weights and she deadlifted 175lbs!!! Love the intensity!


5:30 class:




Schedule for this week:

Mon 11/22  Normal Schedule
Tues 11/23  Normal Schedule including the On Ramp
Wed 11/24  7am and 12pm only, the night classes will be cancelled
Thurs 11/25 No classes for Thanksgiving (please come run the Turkey Trot!!!!!!!!!!!)
Fri 11/26   1 class at 10:00am only (Santa Clara)
Sat 11/27  9:00am class at CF Mountain View
Sun 11/28  11:00am class at CF Mountain View


I would like to start sending you guys event/schedule info and more in depth info on What Crossfit is. Please email Jaime if you have not already with your name and email address. Thank you.




Paleo Challenge coming soon!


I would like to do another Paleo challenge, however this one will be a bit different than the last one. I want to start this up around January 1st.



Workout for Tomorrow:


Monday Squat time! If you generally do not come in on Monday please make these up. I firmly believe in the squat. If you can learn to squat well, everything else will follow.


Back Squat:

7 sets of 5-8 at a moderate load.

These should be done under control but fast, as soon as you slow down for one second re rack the bar.

Please keep in mind:

Weight in heels
Good lumbar curve
Proper depth
Knees out!
Initiate the movement by sitting slightly back.

Stay tight!!!


Max rounds in 15 minutes of


5 pull ups
10 push ups
15 air squats


Before you begin Cindy you must first complete:

2 rounds of:

30 KB swings @ 2pood
30 double unders




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