And while we have your attention, might we remind you that Marcus and Megan met at the gym. Perhaps this will inspire those of you couples in our midst to grab your spouse and register for the Rodeo Partner Division tonight. T-shirt order goes in tomorrow morning, so it’s best to do it now. Register here: http://www.wodrocket.com/index.php?option=com_ohanah&view=event&id=652
Are you ready to do anything for 4 minutes and 56 seconds? That’s how long Hollis of Juggling for Jude just juggled her soccer ball without missing a kick, juggling 461 consecutive times! She has now officially reached her juggling goal. If you are inclined to donate, now would be the time, so she can blow past her fundraising goal of $25,000 for St. Jude Children’s Research Hospital. Before you go enjoy your holiday weekend, keep in mind those less fortunate, and donate what you can. Thank you for your continued support as this summer project winds down. Be safe this weekend!
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|Name||CrossFit Mill Valley|
|Address||215 Shoreline Highway|
Mill Valley, CA 94941
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WOD- Wednesday, Dec 17th Wendler Wk4 Deload week: Good Mornings 4×7 at moderate weight (no max reps) WOD: 3 rds: (all done with a single dumbbell) 16 DB Snatch 100 m farmer carry 100 m farmer carry 16 DB thrusters 100 m farmer carry 8 TGU 100 m …
Wednesday's WOD: TIER 1 A. 3 x [Snatch Grip Deadlift + Hang Power Snatch] B. 4 Rounds for Time: 400m Run 15 Ball Slams TIER 2 A. 3 x [Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat] B. 4 Rounds for Time: 400m Run 12 Toes-2- Bar TIER 3 A. 3 x [Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat] B. 4 Rounds for Time: 400m Run 12 Handstand Push-Ups
Looks like the Open starts at the end of February. Look for more information as we get closer to the Open (including details on the scaled division). http://games.crossfit.com/article/2015-reebok-crossfit-games-season-schedule
Competitors Program Week 2, Day 1: 5 sets of the complex: Snatch + 2 Hang Snatches @ 70-75% -then- Back Squats 5x3 @ 80% -then- AMRAP in 15 minutes: 5 muscle-ups 10 deficit handstand push-ups (1 blue + 1 green plate / 1 blue plate) 500m row
WOD 12/15/14 Strength: 3RM thruster *5 sec pause at bottom of each rep WOD: For Time- 45 pull ups 45 Thrusters (95/65) - See more at: http://crossfitcsa.com/2014/12/15/wod-121514/#sthash.cngKOpjU.dpuf
Power WOD 12/15/14 Please remember if you followed the last cycle- +5 lbs to all upper body lifts 1rm and +10lbs to all lower body lifts and re-calculate your 90% number. Use that new number as your 1RM to calculate all percentages for this cycle. Squat 5 reps at 65% Squat 5 reps at 75% Squat 5+ reps at 85% ** last set is 5+ ( as many reps as possible) Asst: 100 bandy leg curls 50 db split squats (50 each leg) GHD sit ups - See more at: http://crossfitcsa.com/2014/12/15/power-wod-121514/#sthash.6RzfGFHI.dpuf
Starting this week, our morning Open Gyms will focus on a single movement: either a lift, a skill, or a gymnastics movement. This week's movement is the Clean. Come in and work on your Cleans M/W/F at 8:00 to 9:30 and T/TR at 10:30 to noon with Dylan T, Tara, and/or Justin. (However, as always, you are always welcome to work on other movements, or WODs, during Open Gym.)