Rest Day, no classes!

Open Gym 10am-Noon

 

Holiday Schedule Begins Next Friday

Memorial Day Weekend kicks off on Friday and goes all the way through Monday’s “Murph” WOD.

 

Friday, May 26
6:30am CrossFit class
7:30am-9:30am Open Gym
Noon CrossFit class
4pm-5pm Open Gym
5pm CrossFit Class

 

Saturday, May 27
8am CrossFit Class
9am CrossFit Class
10am-Noon Open Gym

 

Sunday, May 28
10am-Noon Open Gym

 

Monday, May 29 – Memorial Day
9am-11:30am “Murph”

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Bryan

 

 

“Lindy”

 

With a partner and *one* barbell,


2 rounds for time of:
Friendship Run 800m
30 Power Cleans 155/105lb (Possible scales: 135/95lb, 95/65lb)
40 Front Squats 135/95lb  (Possible scales: 115/75lb , 75/55lb)
50 Bench Presses 115/75lb  (Possible scales: 95/65lb, 45/33lb)

 

  • Split the work evenly between partners, but trade work/rest in any way.
  • Must complete all reps of one movement before going to the next movement.
  • Must BOTH run 800m at the same time.
  • Cannot begin lifting until both partners have returned from the run.
  • Power Cleans and Front Squats begin on the floor.

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Creator unknown

 

Sweat

E2M for 20min (10 sets):
5 Deadlifts
3 Strict Band-assisted Pull-ups
6 Perfect Box Push-ups
9 Perfect Air Squats to Med Ball

 

Sport

E2M for 20min (10 sets):
5 Deadlifts @ 70% of 1RM
3 Strict Pull-ups
6 Perfect Push-ups
9 Perfect Air Squats

 

Donate your formal and semi-formal attire to the Roosevelt Middle School 8th Grade Dance

From CFEB member and Roosevelt teacher Hailee:

Hi Bay Area friends! Each year our school hosts a dance for our graduating 8th graders. Suggested attire is formal/semi-formal and students can interpret that as they wish . Many of our students do not have the means to go out and purchase an outfit for the occasion… but you can help!

Do you have any outfits (of the semi-formal variety) that you are willing to retire? We have ladies and gentlemen of all sizes and would like to offer students some selection. Please let me know if you would like to donate any clothing or accessories for the kids´ big day. Thanks everyone!

We have a big box in the gym Storage Room of CFEB for you to drop off clothing and accessories.

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#TBT “Murph” 2016

Sweat

7 rounds for time of:
7 Shoulder-to-overheads*
7 Chest-to-barbell Inverted Rows
7 Burpees

*Athlete’s choice: Press or Push-press or Push-Jerk or Split-Jerk

 

Sport

7 rounds for time of:
7 Push Jerks 155/105 lbs
7 Chest-to-bar Pull-ups
7 Burpees

 

Notes

Courtesy of Main Site

 

Memorial Day “Murph” is Monday, May 29

9am-10:30am

Bring a friend!
WAIVER

We will have one class on Memorial Day in which we all do the hero WOD “Murph”.

We offer scaling options so that everyone gets to do the version of “Murph” that provides the best training effect.

“Murph” is:

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

 

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Cyn

 

3 rounds for time of:
50 calorie Row or Bike
150 Double-unders
50 Walking lunge steps

Rest 2 minutes between rounds.

 

Notes

Scale Double-unders to 1x Single-unders or to 1/2 (75) or even 1/3 (50) of the Double-unders.

When to reduce Double-unders:
Open WOD 17.5 contained 350 Double-unders. This WOD contains 450 Double-unders.
If you got your Double-under *after* Open 17.5, then do 30-50 Double-unders per round today.
If you did 17.5 in over 20 minutes or did not complete it, do 50-75 Double-unders per round today.
If you did 17.5 in under 20 minutes, do 75-150 Double-unders per round today.
If you did not do 17.5, consult your coach and we’ll figure out together how many Double-unders to do today.

Based on a Main Site WOD.

 

Donate your formal and semi-formal attire to the Roosevelt Middle School 8th Grade Dance

From CFEB member and Roosevelt teacher Hailee:

Hi Bay Area friends! Each year our school hosts a dance for our graduating 8th graders. Suggested attire is formal/semi-formal and students can interpret that as they wish . Many of our students do not have the means to go out and purchase an outfit for the occasion… but you can help!

Do you have any outfits (of the semi-formal variety) that you are willing to retire? We have ladies and gentlemen of all sizes and would like to offer students some selection. Please let me know if you would like to donate any clothing or accessories for the kids´ big day. Thanks everyone!

We have a big box in the gym Storage Room of CFEB for you to drop off clothing and accessories.

Did you like this post? Review us on: YELP |