THE OPEN HAS ARRIVED!
Please arrive early to warm up
Get here and sign up for a heat
Judging starts at 11:30am sharp
Potluck is from 11:30-1:30
“The true secret of happiness lies in taking a genuine interest in all the details of life”
Welcome, CrossFit Drive!
Warm Up – 400 Meter Run
Good Mornings (pvc)
Pass Thrus (pvc)
Skill Work – 3 Minute Max Effort Double Unders
Strength – Deadlifts
Technique to Load, scale back to 80% and do 3×3
Conditioning – Fight Gone Worse
3 Rounds total, 1 minute each exercise 1 minute rest at end of 4 minutes – add up total reps
Row for Calories
DumbBell Snatch 55/35
STARTING NEXT WEEK – Yoga every Sunday at 7:30am!
“A friend is one of the nicest things you can have, and one of the best things you can be.”
THERE ARE 3 CROSSFIT CHALLENGES AT THE EVENT
1. TABATA AIR SQUATS
2. BRING SALLY PUSH UP CHALLENGE
3. 2 MINUTE MAX DOUBLE UNDERS
Each challenge is $5.00 and will be donated to Capes4Heroes!
“Life must be lived forwards, but can only be understood backwards.”
Warm Up – 4 Rounds of Rowling – 2 Double Under Penalty per meter
Skill – Rope Climbs
Conditioning – 20 min EMOM 60% of 1Rm C&J
Clean & Jerk
Hang Power Clean
Bonus Abs – 25 Windshield Wipers
Here’s what Khalipa has to say about Rope Climbs -
“It’s never a question of can you, it’s will you”
After your WOD – head to the Santa Clara Convention Center to cheer on CFSR’s 4 teams!
Warm Up – 100 Ft Carioca
100 Ft Bear Crawl
100 Ft Soldier kicks
–Make sure you’re loose before sprints–
Speed – 8 x 50 meter Sprints
Strength – Over Head Squats 5 x 7 reps – each set gets heavier
Conditioning – 7 Min AMRAP
10 Box Jumps 24/20
10 Dumb Bell Box Step Ups 55/35
KIDS CLASS 11:30am – Noon
Warm Up – 3-5 Min Foam Roll & Stretching
Front Squat – warm up air squat
Drills – Tabata Bear Crawl
WOD – 6 Min AMRAP
5 Star Jumps
5 Box Jumps 16″
Cool Down & Free Play on the bars & rings
Mobility WOD 6
“The best person to get something done is a busy person.”
Jeremy is stoked for his 1st CrossFit competition!
Santa Clara Convention Center! Friday 5pm, Saturday 10am!
Warm Up – Rowling – 2 Burpee Penalty per meter
Efficiency – 8 Min EMOM
15 Double Unders – ya, I said it–more double unders!!
Conditioning – 22 Min EMOM @ 65% of 1RM clean
1 Power Clean
1 Hang Clean
1 Hang Power Clean
Bonus Abs – Tabata Flutter Kicks
Question: Who needs more MOBILITY?
Answer: We ALL DO1
Mobility Wod 4 – Psoas – the filet mingnon of the human being…
“Best to live lightly, unthinkingly.”