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Thursday 08.16.2018

OTIS
Complete as many reps as possible in 15 minutes of:
•1 back squat, 1 shoulder press, 1 deadlift
•2 back squats, 2 shoulder presses, 2 deadlifts
•3 back squats, 3 shoulder presses, 3 deadlifts
Etc.
Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.
Scaling: For each movement, pick loads that are heavy but allow you to easily complete 3-4 reps when fresh. As fatigue sets in and the reps increase, break each movement into smaller sets so you can maintain solid mechanics.

 

U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona.

Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses.

He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.

 

Wednesday 08.15.2018

Lissa's Muscle Up Clinic is tonight at 7 pm! Only $30 for members. Sign up here.

 

10 x 200 M sprints
2:00 rest between sets
Shuttle sprint style (down the ally and back)
Aim for 40 second or less splits

 

Tuesday 08.14.2018

A) Squat Accessory Work

Balance for 1 min. on each leg

Balance for 30 sec. on each leg with eyes closed

3x10 Weighted glute brdiges

B) Front Squat
10x2

Monday 08.13.2018

21-15-9

power cleans (95/65)

push press (95/65)

Friday 08.10.2018

FRIYAY! Rest or make up a WOD you missed this week.

Thursday 08.09.2018

Isabel

30 snatches for time (135/95)

 

This is a FAST wod. Spend time working technique for most of class. Choose a weight that allows you to do big sets. This is a sub 5min workout. Make sure the load is bearable so you can crank out reps!

Wednesday 08.08.2018

8 rounds for time:

4 Power cleans (135/95)

8 HSPU

12 Toes to bar 

 

CrossFit Mayhem inspired  

 

Tuesday 08.07.2018

Three attempts of each lift:
• Back squat 1-1-1
• Shoulder Press 1-1-1
• Deadlift 1-1-1
Your score is the total of your best successful lifts.
*8 min time cap per movement
** You should be very warmed up for each movement before the clock starts

Monday 08.06.2018

Amrap 15 minutes of: 
15 Burpee Pull-ups 
15 Thrusters, 75/55 
15/10 Calories, Assault Bike 
45 Double-unders
Courtesy of CrossFit Linchpin

Friday 08.03.2018

Rest or makeup a workout you missed this week.