Workout of the Day

Thursday 6/14/18

Mobility: Ankles Skill: Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 – Supine Ring Rows x 8-10 reps Add Weight if needed. Minute 2 – Side Plank (Left) x 40 seconds Minute 3 – Side Plank (Right) x 40 seconds Minute 4 – Hip Extentions x 15 reps (slow &…

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Wednesday 6/13/18

Mobility:Shoulers Skill: None Strength:  Metcon:   Optional Core: 50 Back extensions 50 Situps 50 Superman 50 V-ups

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Tuesday 6/12/18

Mobility: Shoulers Skill: None Strength:  Metcon:   Optional Core: 30-20-10-20-30 Flutter Kicks Bicycles Situps

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Monday 6/11/18

  Summer is here lets put in the Work!! Mobility: Hips Skill: None Strength:  Metcon:   Optional Core: 1 round for max reps work for 45 seconds rest 15 seconds 1) Straight Leg Raises 2) Supermans 3) Oblique Crunch (left side) 4) Situps 5) Oblique Crunch (right side) 6) Straight Leg Raises

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Sunday 6/10/18

 Mobility: Hips/Shoulders Skill: Three sets for max reps of: 45 Second Assault Bike (for calories) Immediately followed by… 45 Second Bar-Facing Burpees Immediately followed by… 15 Thrusters (45/35) Rest 90 seconds Strength: None Metcon:   Optional Core: Every minute on the minute for 6 minutes: 8 Double Crunches 6 V-ups 4 Straight Leg Raises (lower SLOWLY)

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Saturday 6/9/18

 Mobility: Hips Skill: None Strength:  Metcon:   Optional Core: 3 rounds 15 Toes to bar 15 Hollow rocks 15 sit ups

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Friday 6/8/18

 Mobility: Hips Skill: take 10 min and work on Muscle up and Kipping Pull ups Strength: None Metcon:   Optional Core: 10,9,8,7,6,5,4,3,2,1 Slam Ball Situps Side to side slam ball touches (keep body in a hovering seated crunch position- don’t let feet touch the ground) – left + right = 1 rep Pushups

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Thursday 6/7/18

CROSSFIT IS FOR ANYONE  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 Click to read more… Mobility: Shoulders Skill: None Strength:  Metcon:   Optional Core: 15 V-ups 30 Double Crunches…

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Wednesday 6/6/18

  Mobility: Shoulders Skill: Spend 15 min working up to a challenging thruster for 2 reps, (80-90%) out of the rack Strength: None Metcon:   Optional Core: 30 reps crunches 30 reps leg levers 30 reps v-ups 30 reps 4 count flutter kicks 30 reps sit ups 60 reps bicycles

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Tuesday 6/5/18

Hello, we are back to posting the WOD’s. Make sure to keep tracking your workouts and progress through Beyond The White Board. This is a key to reaching the goals you are trying to reach.  Mobility: Hips Skill: None Strength:  Metcon:   Optional Core: 3 rounds GHD sit-ups 12 Hanging leg raise 15 Reverse hypere 20

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Monday 5/14/18

 Mobility: Hips Skill: None Strength:  Metcon:   Optional Core: 1 round for max reps work for 45 seconds rest 15 seconds 1) Straight Leg Raises 2) Supermans 3) Oblique Crunch (left side) 4) Situps 5) Oblique Crunch (right side) 6) Straight Leg Raises

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Sunday 5/13/18

Happy Mothers day to all or member mothers. Mobility: Shoulders Skill: Weighted Pull-Ups *Set 1 – 3 reps *Set 2 – 2 reps *Sets 3-6 – 1 rep Rest 2-3 minutes between sets, building to today’s 1-RM Record your 1 rep max in BTWB Strength: None Metcon:   Optional Core: Every minute on the minute for 6 minutes:…

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Saturday 5/12/18

  Today at 1:00. Address is at the Gym. Mobility: Full Body Skill: None Strength:  Metcon:   Optional Core: 3 rounds 15 Toes to bar 15 Hollow rocks 15 sit ups

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Friday 5/11/18

 Mobility: Shoulders/Hips Skill: None Strength: None Metcon:   Optional Core: 10,9,8,7,6,5,4,3,2,1 Slam Ball Situps Side to side slam ball touches (keep body in a hovering seated crunch position- don’t let feet touch the ground) – left + right = 1 rep Pushups

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Thursday 5/10/18

 Mobility: Hips/Shoulders Skill: None Strength:  Metcon:   Optional Core: 15 V-ups 30 Double Crunches 45 Straight Leg Raises 60 Sit-ups

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