15 October 2015


Skill Development: USAW Power Clean and Push Jerk Progressions.

Complete Three Sets – Start with Barbell and add weight as necessary: (Work Technique!)

Power Clean from Power Position, 3 Repetitions (Add 1 Shoulder Press at final rep)
Power Clean from Above Knee (2 Second Pause) 2 Repetitions (Add 1 Push Press at final rep)
Power Clean from Floor, 1 Repetitions (Add 1 Push-Jerk)

Rest as needed then,

“Honor Code”

On a 10:00 Running Clock:
Ground to Overhead, 30 Repetitions
30 Burpees
As Many Repetitions As Possible (AMRAP) of Ground to Overhead

Note: The workout “Honor Code” was created in honor of Alex and Michael on their hiring with the Santa Cruz County Sheriff’s Office, and Graham’s successful completion of Basic Combat Training and Special Forces Qualification Course in the US Air Force. The workout pays tribute to all those who walk the Warriors path and abide by the “Honor Code” of Duty, Honor, Country. Today’s workout will honor fallen hero Sgt. Scott Lunger of Hayward Police Department. Next week, our gym will complete the official CrossFit Hero WOD “Scooter” that is being completed today at Hayward Police Department. Burpees must be completed with hands clapping overhead while feet are off the ground. Prescribed weight is 135lb. and women’s weight is 95lb. Your score at the end of the workout is the total number of Ground to Overhead lifts completed during the AMRAP. This workout was last completed in our gym on October 9, 2014 and March 27, 2015.


Alex at Good Shepard Christian School – September 11 Memorial Service


Thursday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Complete Three Rounds for Time:

50 Squats
20 Kettlebell Swings (35lb. / 25lb.)
10 Pull-ups
200 Meter Farmers Carry with Kettlebell

Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)

CrossFit Light – (5:00 PM – 6:00 PM at Krav Maga)

Warrior Circuit#2
Complete 1:00 At Each Station:

Assault Bike – 50 – 80 RPM
Hurdle Jump or Box Step
Slam Ball
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts) – or Strict Pull-up or Rope Climb
Power Wheel (Got Core!)
Bonus Station?

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. The first round will be “One Minute On – One Minute Off” and the second round will be without rest. In addition, we may also utilize the “Tabata Interval”. Our HQ classes will be joining our Light class tonight!

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga



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