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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. 

Thursday 08.02.2018

Fight Gone Bad
Three rounds of:
• Wall-ball, 20/14 pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 75/55 pounds (Reps)
• Box Jump, 20" box (Reps)
• Push-press, 75/55 pounds (Reps)
• Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
"The origin story of “Fight Gone Bad” is now a thing of CrossFit legend. When world-renowned UFC fighter B.J. Penn went to CrossFit founder Greg Glassman looking for a workout that would mimic the trials of a bout in the Octagon, Glassman devised a devastating test: three five-minute rounds containing high-power compound exercises meant to work every muscle in the body and re-create the intensity of a real mixed martial arts battle.When Penn was lying on the floor trying to catch his breath after the brutal workout, Glassman asked whether the new circuit felt anything like a fight. “It’s like a fight gone bad,” Penn replied, supplying the name for one of CrossFit’s most challenging—and notorious—workouts." -MuscleAndFitness.com

Wednesday 08.01.2018

A) Bench 5x3

B) Max calories on the Assault Bike in 3 min.

Tuesday 07.31.2018

12 min AMRAP
15 Dumbbell Front Squats (50/35)
15 Toes to Bar
15 American Kettlebell swings (53/35)
15 Burpees

Monday 07.30.2018

3 Rounds for time of: 

20 GHD Sit-ups 

10 Clean & Jerks, 135/95

 

Courtesy of CrossFit Linchpin 

Friday 07.27.2018

REST or make up a WOD you missed this week.

 

**No 11am Olympic lifting class this Saturday (tomorrow), 7/28

Thursday 07.26.2018

Regional Workout 16.3
For time:
• 104 wall-ball shots 
• 52 pull-ups
M  20-lb. ball to 10-ft. target
F  14-lb. ball to 10-ft. target
10 MINUTE TIME CAP

Wednesday 07.25.2018

25 Min. AMRAP:
400 M Run
7 Deadlifts (275/185)
18 Abmat Situps
28  Walking Lunges

Tuesday 07.24.2018

A) Squat Cleans
5x5

B) For Time
10 Rope Climbs