Always looking to shake it up a little bit, we are having our first ever “Bring your friend to WOD Day!” This can be anyone…co-worker, roommate, whoever! We hear all the time of friends and family that you want to expose to what we have to offer, so here is the perfect opportunity. They get to partner up with you, the veteran, and you can help them through a WOD. The first one will be the 26th of this month. Space is limited to 6 (6 members + their guest) so sign up asap! https://trial-345ba0b7.sites.zenplanner.com/loginSignup.cfm?appointmentId=8E70B179-EEFA-4214-AB12-4A9235CD6140
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|Name||Walnut Creek CrossFit|
|Address||1628 Cypress St |
Walnut Creek, CA 94596
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Thanksgiving Schedule 11am class only! There will be some Open gym time Afterward rot those interested. I honestly cannot commit to a specific workout due to not knowing how many people show up. However, here are some facts you can expect to see: 1) It will be an individual workout. A partner workout will be Friday. 2) It will involve running and some bodyweight movements, so bring your sneakers. 3) It will be fun. See y'all tomorrow morning. And Happy beginning to another Holiday season!
Big props to Amy S who hit her first WOD Rx tonight! And the WOD for tomorrow is.............. Halting Snatch Deadlift (hold for 2 sec's at mid to low thigh)+Snatch Hi Pull+Power Snatch x 6 pause on ground for 1 sec from deadlift to hi pull, drop hi pull "Squat N' Pull" 20 Back Squat 185/135 25 Pull ups 15 Back Squat 20 Pull-ups 10 Back Squats 15 Pull-ups
New WOD: Five rounds for time: 5 Strict muscle-ups 25 Burpees 50 Double unders Post time to comments and BTW. Daughter Jen Mother Joannie Seeing family members and loved ones join each other at Verve for workouts makes me so happy. Even if sometimes it’s just in passing off a baby between classes, ...... Click for more: http://www.crossfitverve.com/?p=16992
The workout for 11/25 is... **This weekend is Small Biz Saturday! Between now and Sunday, all t-shirts and tanks are $15 and all socks are $12! Benchmark - take 15 minutes for the following: - Either find a 1RM of either: A) Weighted Strict Pull Up B) Max Effort flexed arm hang (total time chin is held over bar with a pull up grip OR C) dead hang hold on bar - 1 min Max Effort Strict Ring Dips. If you don't have dips on the rings, either modify to boxes or bench with feet in front of you, butt must touch the ground for rep to count. WOD - Filthy Fifty For time: - 50 Box Jumps (24/20) - 50 Jumping Pull Ups - 50 KB Swings (35/25) - 50 Walking Lunges (total steps) - 50 Knees to Elbows - 50 Push Press (45/35) - 50 Supermans - 50 Wall Balls (20/14) - 50 Burpees - 50 Double Unders (28 min cap) Jeopardy! Category: Islands Answer: Formerly part of the Netherlands Atilles, this island off Venezuela is 6 miles across at its widest point
Announcing the front runners as of Monday. It's way too hard to narrow to 3 so I'll let you go check my likes so far. Chris Hyer Shane Humphreys Dani M Petra Ainslee Hayley India Tonia Martie There's probably more but I just finished the workout and I can barely use my fingers anymore after the kb swings.
Thanksgiving Day WOD...9am TAG YOUR PARTNER HERE! Open to all members, Scalable to all levels "FYC" With a partner, 5 Rounds for time of: 400 Meter Run 100 Squats 50 Push Ups 25 Chest to Bar Pull Ups 10 Broad Jump Burpees, 4' 2 Rope Climbs, 18 Each run to be completed as a team. Partition Squats, Push ups, Pull Ups, Burpees and Rope Climbs as needed between teammates. RX+ 5 Ring Muscle Ups after Rope Climbs
Holiday Hours: Thursday, November 27th: We will have only these classes - 7:45, 9:00, and 10:15 am WOD classes. There is a tag football game at 10am in Broomfield. Contact Forrest@mbscrossfit.com for details. Friday, November 28th: We will have only these classes - 7:45, 9:00, and 10:15 am WOD classes. Strength will go at 11:30 am. Saturday, November 29th: We will have only these classes - 7:45, 9:00, and 10:15 am WOD ckasses. Also, Free Intro at 9:00am, and CF1 at 10:15 am. Sunday, November 30th: Gymnastics at 9:00 am and open gym from 10:00-11:00 am
Check out this great post on our website blog with tips on how to make it through holiday meals without completely giving up on eating clean. Share in the comments any tips that help you get through these nutrient deficient times!