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Mobility: Shoulders/Hips Skill: None Strength:  Metcon:   Kor: 100 Sit-ups for time: At the top of each minute stop and do 4 push-ups

Recently I discovered CrossFit Pleasanton. Thank God I did! Prior to finding CrossFit Pleasanton, I had no knowledge of CrossFit. All knew was a friend of mine had been doing Cross Fit and was in pretty good shape. At least better shape than what I was physically displaying at the time. On his recommendation and…

Great job to all the athletes today at the Crossfit Pleasanton Partner Competition. Congratulations to our 1st place winners Tom Bueno and Randi Newbould! 2nd place winners Woody Queen and Angelique Ram and 3rd place winners Erin and Andrew Van Blarigan. Every one gave it their all!! You guys rock! Also a big thank you…

Mobility: Shoulder Mobility. Skill Practice Warm Up: GHD Sit Ups. Strength Workout: None. Metabolic Conditioning Workout: “Captain Jack Sparrow” – For time. 1000m Row 25 Push Presses (A: 75lbs, I*: 53lbs, N: 33lbs) 50’ Walking Lunge 25 toes to bar 50’ walking lunge 25 push presses (same weight) 1000m row Scaling Guide:  11 – 18 minutes Coaching Tips: Start…

Crossfit Pleasanton is enthusiastic to announce that we scored an amazing paleo gift from Meeta Vengapally, Real Estate Entrepreneur!  Some of you may know Meeta as a hardcore 5:30 AM Crossfitter at our Pleasanton location. She is offering everyone a free gift certificate at Ruth’s Chris Walnut Creek click here to get your free gift.

No Casses today Itrna Gym Comp at 9:00 am Come and support your local members. Bring your friends and family. Pot-luck if you so feel inclined. Still a few spots open. Gym will be open at 8:00 am for warm up and prep. Good luck to all athletes!!

  Congratulation to all the PR’s in December.  So many people are improving and we love to see it.  We had 60 this month, and it was a busy month too.  with a lot of holiday events and family gathering.  You all did awesome.  I can’t wait to see to see you all keep improving. 

We all have trouble at times remembering how many rounds we have done or need to do. Pennies are such a pain.  Here are the CFP Round Chips. They will be a great help when you have a lot of rounds to do or will being doing a lot of work.  Have fun….oh and please…

Build to a Heavy single on deadlift. (90% and above)    2 drop sets of 30-50 pounds and do sets of 3 Back Squat 4×2 increasing weight after 85% of 1rm   Accessory:  Ghr 3 sets of 5 Banded Hip Extensions 3×10

    WHOLE LIFE CHALLENGE: The “WLC” is an 8 week program with 3 different levels of nutrition based on how serious you want to be.  If you are just looking for help cutting out a few things, you can go in as “beginner”. For more information read more about it below and watch the…

Floor press  5 sets of 3 increasing weight each set Pressing complex  1 strict press 2 push prest  (Strict press will dictate the weight, make it challenging and focus on quick explosive reps on the push press.   Accessory: 5 sets of 3 negative pullups (5seconds decent on pullups tricep band extension. (Use small black…

Front Squat Build up to 80% for 1 rep then do 3 sets of 3 with 40-50 pounds lighter. Deadlift Build to 80% then 2 sets of 3 with a lower weight. Accessory: Split Squats 4×6 on each leg Reverse hypers 3×12     Note: We are going to start a new wave. Make sure…