Month

Old man winter is not a CrossFitter and decided to be a punk and get this afternoons class cancelled. We will do the Ninja Jane WOD tomorrow. We will have a 9am and 4pm class only. The Nutrition discussion is postponed for Monday. If you are heck-bent on getting a WOD in today... READ MORE

First let me just acknowledge the fact that Jane worked really hard and got her first pull-up! Way to go Jane-you are awesome and you are just getting started.We have only been open for 3 months…I keep recounting because that hardly seems possible. I think back to the early... READ MORE

Nice work today I saw a lot of intensity,great technique, and full range of motion! Take pride in building quality fitness,through total legitness. Is there any other way? Would you feel good about it if you got your name on the wall of fame if you knew you were clipping some of... READ MORE

There have been a few discussions around C3 about proper range of motion. I think that we are pretty much on the same page but here are a few demos and standards just in case. Squat-The depth causes the crease of the hip to be below the knee-not parallel or 3/4. At the top the... READ MORE

Here’s some insight from Coach on the intent of CrossFit: “CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard... READ MORE

Saturday WOD 3 Rounds For TimeOver Head Walking Lunge -45/35 for 25 StepsRing Dips 20 There will be a 7am, 1pm,and 2pm class READ MORE

You all survived the .com workouts of December- I am almost certain that all of you have achieved your goals ahead of schedule. What are your January Goals? We will write them up this Wednesday. We are going to be focusing on going heavy and building strength this January while... READ MORE

Man have we been packed! Thank you all for helping things run smoothly. I think that we will soon close the four o’clock to new enrollment. If you would like to secure your place in it please let me know. That will take effect the first week of January. We will also open a... READ MORE

It has been fun having so many visitors. Everyone who comes by compliments how friendly everyone is. At CrossFit San Francisco members are penalized with 50 Burpees if they don’t introduce themselves to visitors or newcomers…I will make an effort to post pictures of... READ MORE

Have you reached all of your December goals? Are you ready for the Zone challenge in January? Have you contemplated what goals you will set for January? We will test the goals and discuss the new ones, Wednesday Dec.31. That week we will also have a discussion featuring... READ MORE