21 October 2015


Back Squat 10, 7, 5, 3 Repetitions (Tempo Training – Super Slow Technique)

Rest as needed then,

Every Minute On The Minute For 16 Minutes (EMOM)
Even Minutes: 30 Double Unders
Odd Minutes: 15 Kettlebell or Dumbbell Thrusters (35lb. / 25lb.)

Note: On the Back Squat, we will be utilizing the “Super Slow Technique.” From the start position, descend to the bottom position on a 5 second count. Hold the bottom position for 3 seconds, and then as rapidly as possible, explode to the top position. At the top position, take one full breath, and repeat the required number of repetitions. Check your fitness journals and add 5lb. to each set from September 1, 2015, September 17, 2015, September 22, 2015 or October 5, 2015.


Hayward Police Department Special Response Team


On Thursday, October 15, Greg and Cobbie joined the Hayward Police Department’s Special Response Unit (SRU) for the official CrossFit Hero WOD “Scooter”. This workout payed tribute to Sgt. Scott Lunger of Hayward Police Department who was killed in the line of duty. Our gym will be featuring this workout on Friday – and it’s gonna be a good one!


Wednesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

For time:

Run 1600 meters (Big Loop)
100 Double-Unders (or 150 Weighted Jumps)
15 Burpees
15 Pull-ups
Run 800 meters (Floral Loop)
75 Double-Unders (or 125 Weighted Jumps)
12 Burpees
12 Pull-ups
Run 400 meters
50 Double-Unders (or 100 Weighted Jumps)
9 Burpees
9 Pull-ups

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Today our Light Class will join our HQ class and programming.

Krav Maga  (6:00 PM – 7:00 PM at Krav Maga)
Note: Please bring a towel and dry sweatshirt to Krav Maga!

Affiliate Cup Competitors Training (7:00 PM – 8:00 PM at HQ)


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