$81/MONTH

Membership includes:

Unlimited CrossFit classes  |  access to all 12 Touchstone Climbing Gyms San Francisco (2), Berkeley, Oakland, Concord, Los Angeles (3), Culver City, San Jose, Sacramento & Fresno  |  Intro-to-Climbing classes  |  Yoga  |  Cycling  |  TRX  | Cardio Boxing  |  Core & More!  

Connect with us!

     

Our Friends
CrossFit Journal: The Performance-Based Lifestyle Resource
Mobility WOD
DRG

Search

Monday 01.22.2018

21-15-9

Dumbbell burpees (50/35)

Hand stand pushups

 

Courtesy of CrossFit Linchpin

Friday 01.19.2018

REST or make up a WOD from this week. OR you may do CrossFit Open WOD 18.0

21-15-9
Dumbell Snatches (50/35)
Burpees over Barbell

PS - there are new standards for both of these movements:

"The two new movement standards are for the dumbbell snatch and the burpee. For the dumbbell snatch, athletes are still allowed to switch hands in mid-air, but in 2018 the athlete must switch hands when the dumbbell is below the face. The athlete can no longer hold the dumbbell overhead and switch. Doing so would result in a no-rep.

For the burpee, athletes will no longer be allowed to step down or step up. Instead, athletes must leave the floor with both feet and “kick out” to get into the bottom position. From there, both feet must be kicked back up at the same time. The change is in response to the community moving to the step back, step up pattern on burpees. Athletes who choose to step back or up, will be considered “scaled”."

-The Barbell Spin

Thursday 01.18.2018

CrossFit Open Workout 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
 
WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
 
MASTERS MEN - includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
 
MASTERS WOMEN - includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible

 

Wednesday 01.17.2018

Dumbell/Kettlebell Thrusters
15-15-15-15

10 min. Cal row
40 seconds max calories
20 seconds rest

Tuesday 01.16.2018

10 Min. AMRAP

5 Pull-ups 

10 Deadlifts (225/155)

15 Box jumps

Friday 01.12.2018

REST or make up a WOD you missed this week.

Thursday 01.11.2018

CAMILLERI

3 Rounds
400m Run
12 Pull Ups
300m Run
24 Air Squats
200m Run
17 Push Ups 
100m Run
33 Abmat Sit-ups

*Rx must use Weight Vest 20#/14#

 

35 min Time Cap

Wednesday 01.10.2018

Find your 1 RM Deadlift

then

Tabata Core!
(20 seconds of work, 10 seconds of rest for 8 rounds - 4 min.)

Plank
Russian Twists (15/10)

Do the full 4 min tabata for plank and then a full 4 min tabata for russian twists. Rest 1 min between exercises. 

Tuesday 01.09.2018

AMRAP in 4 minutes:
9 Power Cleans (155/105)
9 Thrusters (155/105)
Rest 4 minutes
AMRAP in 3 minutes:
15 Power Cleans (135/95)
15 Thrusters (135/95)
Rest 3 minutes
AMRAP in 2 minutes:
21 Power Cleans (95/65)
21 Thrusters (95/65)

Monday 01.08.2018

4 Rounds for time of: 
15 Kettlebell Swings, 70/53 
15 Chest-to-bar Pull-ups 
15 Calories, Assault Bike