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"In a single day, Greg Amundson's CrossFit Goal Setting Course will teach you to achieve. I took this course once, and I'd take it again, even if he didn't change a single word. It's that good."

— Jon Gilson

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17 February 2018

SATURDAY & SUNDAY 180217

Please join us from 10:00AM to 11:00AM this Saturday the Free Community Workout with Greg Amundson.  The Community Workout will start at 10:00 AM and will be open to all skill levels and is FREE for guests! From 11:10AM to 1:00PM is the FREE Krav Maga Yellow and Orange Belt Phase A Workshop. 

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Krav Maga Workshop ~ Phase A is TODAY!

The first Yellow and Orange Belt Krav Maga workshop is scheduled for Saturday, February 17, from 11:30AM to 1PM. This workshop is free for enrolled Krav Maga athletes and is highly recommended in order to ensure receipt of all the required belt testing material.

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Dr. Suhas Lecture is on Tuesday! 

Join Greg Amundson and Dr. Suhas for a night of education and inspiration on how changing your schedule can change your life! The wisdom Dr. Suhas imparts in his books and lectures can take your mind, body and Spirit to their optimal level of health and performance, both inside and outside the gym.

  • Tuesday, February 20, 2018 5:30PM – 7PM at HQ
  • Free Lecture & Coffee
  • Dr. Suhas’ books will be available for purchase

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Membership Rate Increase

Please note that beginning on March 1, 2018, membership rates will increase by $10.00. This price increase will only effect ONE membership, not dual-membership for athletes enrolled in both Krav Maga, CrossFit or Yoga.

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CrossFit Open Update!

The CrossFit Open is right around the corner! The Open Workout will be the “Workout of the Day” for all classes on Friday’s. Registered Athletes will have priority in heat selection, etc. The 10AM class on Fridays will also be returning to the schedule for the duration of the Open. On Saturdays from 11:30AM until 2PM, all registered Athletes will have exclusive use of HQ and Krav Maga for the Open Workout. Judges are still needed! If you are interested in judging, please check with our CrossFit Games Coordinator, Adrian Moreno.

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16 February 2018

FRIDAY 180216

Three Rounds for Time:

Kettlebell Swing, 30 Repetitions (53lb. / 35lb.)
Burpee, 30 Repetitions
Run 200 Meters (To Krav Maga)
Toes to Bar, 30 Repetitions
Run 200 Meters (To HQ)

Extra Credit: Max Rope Climbs in 90 Seconds

Note: Todays workout is a (slightly) modified CrossFit Hero Workout. The 200 Meter running route from HQ to Krav is out HQ door to Stop Sign at 38th and Portola, to Krav Maga. The same route is then run in reverse on the return to HQ.

Data Collection following “Lynne”

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Friday Special Programs:

8:00 AM – 9:00 AM (Wendler Strength Training at HQ)

Please note the 10AM class will be cancelled until the start of the CrossFit Open!

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15 February 2018

THURSDAY 180215

Station Rotation at Krav Maga:

Forty Five Seconds “On” followed by Fifteen Seconds “Off” (One Round)

Assault Bike
Concept2 Row
Weighted Jump Rope (or Double Under)
Battle Ropes

Rest as needed then at HQ,

SEALFIT Strength Mash-up (AKA “The J-Bird”)

Every Two Minutes for 16 Minutes (8 Rounds)

Power Clean, 1 Repetition
Hang Squat Clean, 1 Repetition
Front Rack Alternating Lunge, 4 Repetitions (2 Each Leg)
Push Jerk, 4 Repetitions

Note: This is a complex favored at SEALFIT, and it’s a good one! Keep the weight in hand the entire set – dropping the bar early constitutes a foul. Add weight each set, or maintain a challenging load for all ten rounds. If you tackled this complex on September 8, September 22, November 3, 2016, January 15, 2017, May 3, 2017, June 14, 2017, August 24, 2017 or October 16, 2017, and try to add 5lb. to each set today.

Brisa and Eva – Two Military Warriors for our Country!

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Thursday Special Programs

5:15PM – 6:00 PM (Bag Class at Krav Maga)

Please Note Satvana Yoga is cancelled tonight.

______________

Dr. Suhas Lecture! 

Join Greg Amundson and Dr. Suhas for a night of education and inspiration on how changing your schedule can change your life! The wisdom Dr. Suhas imparts in his books and lectures can take your mind, body and Spirit to their optimal level of health and performance, both inside and outside the gym.

  • Tuesday, February 20, 2018 5:30PM – 7PM at HQ
  • Free Lecture & Coffee
  • Dr. Suhas’ books will be available for purchase

_______________

14 February 2018

WEDNESDAY 180214

“Lynne”

Five Rounds for Maximum Total Repetitions of,:
Bench Press (Maximum Repetitions – see note below)
Immediately Followed by,
Pull-ups (Maximum Repetitions

Note: Traditionally, the famous CrossFit Girl “Lynne” called for Bodyweight on the Bench Press. However, today, we will be prescribing 135lb. for men, and 75lb. for women. No more than 10 seconds rest between Bench Press and Pull-up! Rest up to 3:00 between rounds. This is an incredible upper body stimulus! Compare todays effort to May 11, 2017 and December 07, 2017.

Warrior Yoga

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Wednesday Special Programs

Krav Maga (Yellow and Orange Belt – 6:15PM – 7PM at Krav Maga)

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Krav Maga Workshop ~ Phase A 

The first Yellow and Orange Belt Krav Maga workshop is scheduled for Saturday, February 17, from 11:30AM to 1PM. This workshop is free for enrolled Krav Maga athletes and is highly recommended in order to ensure receipt of all the required belt testing material.

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13 February 2018

TUESDAY 180213

For Time:
Front Squat, 21 Repetitions (115lb. / 75lb.)
Kettlebell Swing, 42 Repetitions (53lb. / 35lb.)
Front Squat, 15 Repetitions
Kettlebell Swing, 30 Repetitions
Front Squat, 9 Repetitions
Kettlebell Swing 18 Repetitions

Beach Running & Swimming WOD’s Returning Soon! (Yeah, Roberto!)

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The famously challenging Beach Running & Swimming workouts are returning on Thursday’s this April, 2018. More information coming soon!

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Tuesday Special Programs

Bag Class (5:15 PM – 6:00 PM at Krav Maga)

Satvana Warrior Yoga (6:00 PM – 7:00 PM at Krav Maga)

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12 February 2018

MONDAY 180212

Complete As Many Rounds As Possible in 20:00,

“Buy In” 800 Meter Run (Floral Loop)
In Remaining Time:
Deadlift, 4 Repetitions (225lb. / 155lb.)
Run 100 Meters (To Krav Maga)
10 Chest to Bar Pull-ups
7 Burpees
Run 100 Meters (To HQ)

Note: Today’s session is an “Old School” CrossFit HQ workout, circa February 2003. Maintain discipline of technique on the Deadlift, in particular during later rounds when fatigue sets in.

The “Saturday Morning Crew” following an epic “Tabata” session!

_______________

Krav Maga Workshop ~ Phase A 

The first Yellow and Orange Belt Krav Maga workshop is scheduled for Saturday, February 17, from 11:30AM to 1PM. This workshop is free for enrolled Krav Maga athletes and is highly recommended in order to ensure receipt of all the required belt testing material.

_______________

10 February 2018

SATURDAY & SUNDAY 180210

Please join us from 10:00AM to 11:00AM this Saturday the Free Community Workout with Greg Amundson.  The Community Workout will start at 10:00 AM and will be open to all skill levels and is FREE for guests! Please note the competitors class is cancelled today.

Jhonee’ – Are you OK?

_______________

Krav Maga Workshop ~ Phase A 

The first Yellow and Orange Belt Krav Maga workshop is scheduled for Saturday, February 17, from 11:30AM to 1PM. This workshop is free for enrolled Krav Maga athletes and is highly recommended in order to ensure receipt of all the required belt testing material.

_______________

Dr. Suhas Lecture! 

Join Greg Amundson and Dr. Suhas for a night of education and inspiration on how changing your schedule can change your life! The wisdom Dr. Suhas imparts in his books and lectures can take your mind, body and Spirit to their optimal level of health and performance, both inside and outside the gym.

  • Tuesday, February 20, 2018 5:30PM – 7PM at HQ
  • Free Lecture & Coffee
  • Dr. Suhas’ books will be available for purchase

_______________

Membership Rate Increase

Please note that beginning on March 1, 2018, membership rates will increase by $10.00. This price increase will only effect ONE membership, not dual-membership for athletes enrolled in both Krav Maga, CrossFit or Yoga.

_______________

09 February 2018

FRIDAY 180209

CrossFit Hero Workout Friday!

“Joshie”

Three Rounds For Time:
42 Dumbbell Snatches (Alternating Hands – up to 50lb. / 35lb.)
Run 100 Meters
21 Pull-ups (at Krav Maga)
Run 100 Meters

Note: Todays workout is in honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

_______________

Dr. Suhas Lecture! 

Join Greg Amundson and Dr. Suhas for a night of education and inspiration on how changing your schedule can change your life! The wisdom Dr. Suhas imparts in his books and lectures can take your mind, body and Spirit to their optimal level of health and performance, both inside and outside the gym.

  • Tuesday, February 20, 2018 5:30PM – 7PM at HQ
  • Free Lecture & Coffee
  • Dr. Suhas’ books will be available for purchase

_______________

Friday Schedule

6:00 AM – 7:00 AM (Hero Workout)

8:00 AM – 9:00 AM (Wendler Strength at HQ)

10:00 AM – 11:00 AM (Hero Workout)

4:00 PM – 5:00 PM (Hero Workout)

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08 February 2018

THURSDAY 180208

As Many Rounds As Possible (AMRAP) in 20:00 of,
Kettlebell Swing, 30 Repetitions (35lb. / 25lb.)
Run 100 Meters (to Krav Maga)
Double Under, 30 Repetitions
10 Toes to Bar
Run 100 Meters (to HQ)

Note: Today’s session is intended as an “active recovery” training day and an opportunity to further develop the Double Under skill. Note the decreased Rx’ weight on the Kettlebell swing. Ideally, advanced athletes maintain consecutive repetitions at all stations today, including Double Unders!

Dan “The Man” AKA “The Professor” AKA “Dr. Dan”

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Keep your eye on Dan! He’s made stellar progress since joining our gym, and continues to improve on a near daily basis!

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Reminder that Bag Class and Yoga are cancelled tonight. Last class of the day is 4PM!

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07 February 2018

WEDNESDAY 180207

For Time,
21,15,9 Repetitions of,
Power Clean (115lb. / 75lb.)
Thruster (115lb. / 75lb.)

Rest as needed then,

Run 800 Meters for Time (Floral Loop)

Note: There will be a 7:00 time cap on todays workout. How many people can Rx’d todays session and make the time hack? Our workout today is from the “Coach’s Journal” of original Coach Glassman workouts from CrossFit HQ, circa 2003.

Coach – “Kokoro Camp” Hour 16/52 – October 2010

_______________

Wednesday Special Programs

Krav Maga (Yellow and Orange Belt – 6:15PM – 7PM at Krav Maga)

_______________

Krav Maga Workshop ~ Phase A 

The first Yellow and Orange Belt Krav Maga workshop is scheduled for Saturday, February 17, from 11:30AM to 1PM. This workshop is free for enrolled Krav Maga athletes and is highly recommended in order to ensure receipt of all the required belt testing material.

_______________

Dr. Suhas Lecture! 

Join Greg Amundson and Dr. Suhas for a night of education and inspiration on how changing your schedule can change your life! The wisdom Dr. Suhas imparts in his books and lectures can take your mind, body and Spirit to their optimal level of health and performance, both inside and outside the gym.

  • Tuesday, February 20, 2018 5:30PM – 7PM at HQ
  • Free Lecture & Coffee
  • Dr. Suhas’ books will be available for purchase

_______________

Membership Rate Increase

Please note that beginning on March 1, 2018, membership rates will increase by $10.00. This price increase will only effect ONE membership, not dual-membership for athletes enrolled in both Krav Maga, CrossFit or Yoga.

_______________

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