Workout of the day

Tuesday 11.23.10
3 rounds for time:
Run 400m
21 KB Swings (53/35#)
12 Dips

then spend 10 minutes finding a 1RM Push Jerk

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Laura K showing us impeccable 1-arm burpee form. Torn labrum and getting stronger everyday with simple and effective modifications.

Monday 11.22.10
4 rounds for time:
Run 800m
10 Thruster (135/95#)

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Thank you Matt and Michael for creating a primo, Northern Cal, throwdown event: Weekend Warrior Series. It was a blast to compete and even more full of awesomeness to host the finals and be the gathering spot for such amazing athletes, competitors and friends! Cheers to next year.

Thanksgiving Holiday Schedule:
- Closed Thursday (We wish we could throwdown for y'all, but there is too much food to be eaten)
- Friday, 10am (this is the only class for the day...be there)

Friday 11.19.10
"Filthy Fifty"
For time:
50 Box Jumps (24/18")
50 Jumping Pull-ups
50 KB Swings (53/35#)
Walking Lunge, 50 steps
50 Knees to Elbows
50 Push Press (45#)
50 Back Extensions
50 Wall Ball (20/12#)
50 Burpees
50 Double Unders

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Garth Prouse - Filthy Fifty Unbroken from CrossFit Lions on Vimeo.

Wednesday 11.17.10
Front Squat
5-3-1+

AMRAP 12 min:
5 Burpees
10 KB Swings (72/53)
20 Double Unders
30 Second Handstand Hold

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Thank You Staff Sergeant Salvatore Giunta for your service. Watch Here

Wednesday 10.27.10
Amazing "Grace"
For time:
30 Clean & Jerks (135#)

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Thanks for playing and to all of you who donated! www.barbellsforboobs.org

Monday 10.25.10
"Bre"
10 rounds for time:
10 Pull-ups
20 Overhead Squats (45/33#)
30 Double Unders
Run 250m

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Jane H. and Lisa G. showing Breanne their love before sunrise

We know you've all been secretly preparing for your zombie costumes, but this is a important reminder for everyone to stretch and mobilize.  If you are the lady or gent that needs to blow out of class, and haven't been clicking on the awesome Mobility WOD link on the left side of this page, do so now.  Kelly Starrett presents daily mobility homework, that is worth it's weight in gold and PRs. Find 5 to 10 minutes at home and start chipping away at A student status.

Other Important Reminders:
- Wednesday, Oct. 27th:  I know we said it was Thursday, but we screwed up.  So.... Barbells for BOOBS In the honor of Breast Cancer Awareness Month, we are hosting a fundraising “Amazing Grace” workout. All donations go to Mammogram in Action.

- Saturday, Oct. 30th: Weekend Warrior Series Finals, BBQ Party, Wounded Warrior Project fundraiser.  The top 8 CrossFit affiliates will descend upon our facility to gut it out for top bragging rights. Mark your calendars, as we are expecting over 100 in attendance. Schedule will look like this:

Pre-WOD Activities (7:00am to 8:15am)
7:00-7:30 am – Registration & Orientation
7:30-7:45 am – Warm Up
7:45-8:00 am – WOD #1 briefing for all athletes
8:15 am – WOD #1 begins

WORKOUTS (7:30am to 1:25pm)
WOD #1
Warm-up – 7:30-7:45 am
Judge/athlete briefing – 7:45-8:00 am
Heat #1 – 8:15-8:42 am
Heat #2 – 8:52-9:19 am
Break – 9:19-10:00 am

WOD #2
Warm-up – 10:00-10:15 am
Judge/athlete briefing – 10:15-10:25 am
Heat #1 – 10:30-10:45 am
Heat #2 – 10:55-11:10 am
Break – 11:10-11:45 am

WOD #3
Warm-up – 11:45-12:00 pm
Judge/athlete briefing – 12:00-12:10 pm
Heat #1 – 12:15-12:45 pm
Heat #2 – 12:55-1:25 pm

Post-WOD Activities (1:45pm to 5:30pm)
1:45-2:00 pm – Awards Ceremony
2:00-4:30 pm – BBQ