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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…

Find a Challenging 3 rep strict press.    -Then perform 3 sets of 5 at a lower weight(make challenging) Single Arm Shoulder Press 3×10 Accessory:  Weighted dips 4×6 ME pullups x 3

Tempo Back Squats 5×3 (%seconds on decent, 3 sec Pause in bottom of the hole) 70% of 1rm from monday Chained Cahined Deadlifts 4×3 80% on Deadlift.  Accessory:  Kneeling Jumps 5×3 working to a higher plate stack or box each set Banded Hip Extensions 3×12

Find a 1 Rep MAx bench Press    Then do 3 drop sets of 5 at a weight that is manageable for five Push Press  5 Sets of 3 work to a challenging set. Pause for 3 seconds at the top of every rep Accessory: Dumbell Row 4 sets of 8 Tates press 3 sets…

    Row’d Royalty was born in 2012 at Diablo CrossFit in Pleasant Hill, California. Several athletes claimed to be the “best rower in the gym” and were eager to prove themselves. All members were encouraged to participate, even if only for fun. The response was incredible, and everyone had a blast – because anyone…

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