A few reminders for the holiday weekend (we are closed on Sunday and Monday, but have plenty of fitness planned for ya on Saturday and Monday):

"Saved By The Barbell" during Saturday Classes

We'll be joining CrossFit affiliates around the country (and world) in doing the CrossFit For Kids Foundation workout "Saved By the Barbell" during our Saturday morning classes.  You can still officially register for the event if you like and/or donate to the cause through CrossFit's website here

This workout is similar to the legendary WOD "Fight Gone Bad" so experienced CrossFitters know the type of lighter weight, higher rep, constant movement intensity that awaits.  Be prepared to do the workout and also judge/count/cheer for one of your classmates as well, as this one is much more fun with fellow athletes screaming encouragement at you to push through the burn.

Labor Day Track WOD With Coach Kim   

Coach Kim will be running her traditional Labor Day Track WOD on Monday, September 3rd - it's the hero WOD "Laredo" and is one helluva running & bodyweight workout.  She will have scaling options ready to rock for all levels so get your butts out to the track to start your Labor Day off right.

The workout will take place at CCSF Track (AKA George Rush Stadium) and meet up time on Monday morning is 9:00am sharp.  Google map 324 Havelock Street for directions to the base of the parking lot where Kim will gather the group!   

WOD For 09-01-18:

"Saved By The Barbell"

3 Rounds For Max Reps (1 Minute Per Station):

Burpees

Wall Balls @ 20/14 lbs to 10/9 ft

Deadlifts @ 115/75 lbs

Medicine Ball Sit-ups @ 20/14 lbs

Hang Power Cleans @ 115/75 lbs 

(Rest 1 Minute Between Rounds)

 

Workout courtesy of CrossFit.com