Welcome to NorCal CrossFit!

January 31st, 2012 | By crossfit

Don’t forget about our SuperBowl Party on Sunday:

 

Please be sure to register at the following link to the EventBrite page so we can get a headcount of how many will be attending (RSVP by 2/2/2012): http://cfnorcalsuperbowl2012.eventbrite.com/

 

 

The RockTape Power Taping seminar is this Saturday at our San Jose location.

To sign up please visit http://shop.rocktape.com/power-taping-for-crossfit-athletes-san-jose-feb-4/

 

 

 

Workout for Wednesday

 

Benchmark day!

 

                                                           ”Helen”

RxD                                                         Beginner                                     Scaled

3 Rounds for time of                       3 Rounds for time of           3 Rounds for time of

Run 400 meters                             Run 400 meters                       Run 400 meters

21 KB Swings (24/16)               21 KB Swings (24/16/12)         21 KB Swings (16/12/8)

12 Pull Ups                                         12 Pull Ups                               12 Pull Ups (bands/ ring rows)

 

 

 Welcome to the muscle up crew……things are getting wild in Mountain View!

  

  

The muscle up is two parts skill and two parts strength.

skills:                                          strength:

false grip                                        pull up

transition                                      ring dip

Continue to work on all four of these and lets get you your first muscle up!