5K & Accessory. Show up even though you don’t want to!

Monday, Nov. 18, 2019

Happy Birthday, Lyann!

Work Out of the Day

METCON

For time:
Run a 5K

Scaling posted at the box.

ACCESSORY WORK

3 Rds NFT:
20x DB Step-ups 24/20
(1 DB 50/35)
50x DU
15x DB situps

“Jack”

AMRAP 20: 
10 Push Press (115/85) 
10 Kettlebell Swings (53/35) 
10 Box Jumps (24/20)

THIS WEEK AT A GLANCE

TUESDAY

SWOD
BS 3RM (new video)

METCON
“Power Bar”
12 Min AMRAP
9x Strict pull up
12x HPC 135/95
9x Strict HSPU
21x DL 135/95

WEDNESDAY

“Eva”
3 RFT:
800M Run
30x KB Swing 70/53
30x Pull up

60′ cap RX
45′ cap scaled

Scaling will be posted at the box.

THURSDAY

OPEN GYM OR…

3-5 Rds NFT:
400M Run
35x situps
30/24 cal Bike
25 ft DB OH WL
20x Pushups
15x T2B

FRIDAY

SWOD

“Olympic Total”
Snatch 1-1-1
Clean & Jerk 1-1-1

CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

NEWS & UPDATES

Welcome to a sport where typically our neighbors who don’t CrossFit: 1) don’t understand what the heck we’re doing, 2) think we’re weird, and 3) feel like we’re IN THEIR WAY all the time. It’s the nature of the CrossFit-gym-beast.

Parking is a bit of a premium during busy classes so this is aimed at directing you on how and where to park without ruffling the neighbors’ delicate feathers and preventing your car from being towed😬!

DO NOT PART ACROSS THE STREET! YOU WILL BE TOWED! Mega Seating has already made good on that threat, please don’t tempt them.

Please do not park in front of THE NEW (NORTH MOST) BAY DOOR in the west-adjacent building in our parking lot. The new tenent is building out…a brewery! Can’t wait right?  We try to put cones out to prevent parking there. If our lot is full please park in the street, to the west, and not at any of the neighboring businesses lots. Our neighbors are fairly tolerant of our activities on Sunnydale and beyond. Yes, occasionally our athletes have WOD-brain and run in the middle of the street. Occasionally we swing wide out of the parking lot and forget to see if there are cars coming. Yes, we’re not perfect. Some of our neighbors have taken more aggressive stands to prevent us from parking where we don’t belong. There are three “don’t do’s”

1. Don’t park in the spots across (north side of) the street where Mega Seating is now in business. They have a towing contract and threatened to use it.
2. Don’t park in the spots in front of any other building– adjacent/west-most building  – so facing south, directly across from Mega Seating. West facing parking against that building is OK.
3. NEW: Be careful parking in the back gravel lot. The lawn company has also obtained a contract with a towing company (new sign up, you’ll note)