26 Apr 17

The first “Badger” workout

We’re going to do it too.

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.


3 Rounds for time of:
30 Squat Cleans (95-65)
30 Pull-ups
800m Run

25 Apr 17

We’re almost 1/3 of the way into the year; how much time have you spent working on your goals?


Strength: Weighted Ring Dip 5 sets of 5 adding weight
MetCon: 9 Rounds of
Bear Crawl Length of pullup cage
5 Burpees
Spiderman Crawl Back
10 Turkish Get Up Sit-ups

24 Apr 17

Skill: Kipping Pull-Up / Kipping Muscle-Up
Partner MetCon: 8 rounds of 250m Row each while Partner holds Overhead Squat (45-35) (BELOW PARALLEL even if they have to use PVC)

23 Apr 17: Open Gym 9-12

Angie, Barbara, Chelsea, Diane, Elizabeth, Fran, Grace, Helen

Isabel, Jackie, Karen, Linda, Mary, Nancy

How many of the ‘Classic Girls’ and ‘New Girls’ do you know? Check your memory with the link below.

The CrossFit Girls

Which ones look like the most fun? Which ones look the worst? Comment in the comments below!


22 Apr 17

Hey everybody,
Today, Anni and David are running in the American Lung Association’s Fight for Air Climb to raise money to support research into lung disease. It’s not too late! If you want to help them out, you can donate a few dollars to Lamorinda CrossFit’s page in this link.

You know you are going to get good with those two coaching you.


Skill: Barbell Snatches


3 rounds, 1 minute on each movement, Fight Gone Bad style of
High Plank
Handstand Hold
Hang on Bar
Hold Bottom of Squat
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