Wednesday 170110

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Run 400 Meters
50 Russian kettlebell swings 53#(35#)
50 Ab mat sit ups
Run 400 Meters
35 Russian kettlebell swings 53#(35#)
35 Ab mat sit ups
Run 400 Meters
20 Russian kettlebell swings 53#(35#)
20 Ab mat sit ups
Run 400 Meters

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This is the most fitting picture for this Raiders fan!!!
This is the most fitting picture for this Raiders fan!!!

VERVE MEMBER SPOTLIGHT – David Afraimi

WHERE ARE YOU FROM? San Jose, CA

WHAT ARE YOUR HOBBIES/ WHAT DO YOU DO IN YOUR FREE TIME? Mountain bike, snowboard, watch as much Raider Football as possible, spend time with Kristy, Jordan, and Ty.

WHAT CHANGES HAVE YOU SEEN SINCE STARTING CROSSFIT? My strength and conditioning has improved. Mentally when you can do something you never though you could, its very powerful!

WHAT IS YOUR FAVORITE WORKOUT/MOVEMENT? Anything with squatting, burpees or double unders

ADVICE FOR NEWBIES? Take your time, mobilize A LOT and listen to your body and coaches, remember you have a day job!

FAVORITE QUOTE/JOKE? “Do or Do Not, there is no try”

 

 

 

 

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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