MONDAY 160208

“The Chief”

As Many Rounds As Possible (AMRAP) in 3:00 of,
Power Cleans, 3 Repetitions (135lb. / 95lb.)
6 Push-ups
9 Squats

Note: Rest 1 minute between rounds. Repeat for a total of 5 cycles. Compare todays battle with “The Chief” to March 20, 2015. This is an incredible session!


Diane Urban is Athlete Of The Week!


Congratulations to Diane Urban who was recognized (for the Second Time!) as Athlete Of The Week. Diane is coming off a huge victory at the NorCal Masters CrossFit Competition held in Richmond, CA. Diane absolutely crushed the event, yet remained humble and encouraging of her fellow competitors the entire time. Diane and her incredible daughter, Christine “Cobbie” Jones, had been training extremely hard for the competition, including regular training days consisting of 5 to 6 workouts. Diane is also an example of the power of focused and disciplined nutrition and positive self-talk. What makes Diane and her victory even more awesome, is the fact she is a full time Chief of Police at Hayward Police Department! We are excited for the CrossFit Open season, and have full faith Diane will be returning to (and winning!) the CrossFit Games in July 2016.


Monday Special Programs

Light WOD (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

As Many Rounds As Possible in 3:00 of,
Kettlebell Swing, 15 Repetitions
12 Squats
9 Push-ups

Note: Complete Four Rounds, resting 2:00 between rounds. Every repetition counts as a point!

Krav Maga (6:00 PM – 7:00 PM at Krav Maga)
Note: Please bring a towel or personal yoga mat to Krav Maga! 


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