Tuesday, December 3rd, 2019

Work Out of the Day


3 Position PSN
7 x 1


“Running Randy”
5 rounds
400 m run
15 x PSN 75/55

-20 min. cap-


Strict Gymnastics
0:00 – 5:00
Handstand Floater Practice*

5:00 – 10:00
3 Strict C2B Pull-ups/Rx PU
3 Deadstop Str.HSPU/5″ Riser


10:00 – 15:00
5 Strict T2B/3-5
10 Pausing Hip Extensions

15:00 – 20:00
3 Inchworms
3 Pausing Ring Rows

Power Clean Complex
On the 2:00 x 5 Sets:
1 “3-Pause” PC
1 PC

1st Pause (2 Sec): Just Below Knee Level
2nd Pause (2 Sec): Jumping Position (Pockets)
3rd Pause (2 Sec): Catch Position

“Snack Bar”
3 Rounds:
400 M Run
10 Power Cleans (155/105/65)
500/400 M Row
10 Push Jerks (155/105/65)


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!


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)

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