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Please welcome Nick N. to CF580 and BC580!
|Address||3987 First St. Suite Q|
Livermore, CA 94551
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Come try out Power Supply tomorrow! They're an awesome service providing delicious, healthy food for those of us constantly on-the-go, and looking to make healthy choices! They'll be giving out samples and taking your meal orders at CrossFit Merge from 5:45pm- 7:45pm, and CrossFit Eagle Rock from 5:00pm- 7:30pm. We'll see you there! For more info on Power Supply, check out their website: https://www.mypowersupply.com
Wednesday, April 1 STRENGTH 10:00 EMOM 2 Power Clean (Increase every two sets: 70, 75, 80, 85, 90%) WOD 12:00 AMRAP 3 Power Clean (135/95) 3 Handstand Push Up 6, 6, 9, 9, etc. - http://www.vaultcrossfit.com/2015/03/wednesday-april-1/
We want to Thank All of our Loyal Members and Athletes for weathering the storm over the past two 1/2 months. Much change was in order to accomplish our goals at Athletix. We wanted to create the Ultimate High Performance Training Facility and diversify into more training modalities and offer more sports for our athletes to train for. We feel we have the optimal training environment with the best gym layout for our athletes. Our new coaches, Coach Kenny, Coach Brooke, Coach Finn, Coach Cressman, Coach Steve, Coach Austin, Coach Trevor, Coach Shawn, Coach Cano, Coach Sean, Coach Des, Coach Chase, Coach Jenny and Coach Kevin are doing an AMAZING JOB!!! We invite you to come check out each Coaches Classes or training to help you raise your level of performance. We will be announcing our Re-Grand Opening coming soon, so please mark your calendars and we hope to see you there. Again, Thank You for All Your Support!!!
Wednesday Elements (all gyms) on a 5 min countdown timer; 15 heavy russian swings 15 push ups 400m run rest in the time remaining x 5 sets Performance (Fondren) 1 min run @ a moderately hard pace rest 2 minute walking x 4 sets + 10-15 minute break + hill run rail-road track to gym @ a very hard pace walk back to railroad track for recovery x 4 sets Performance (Henderson) strict pull-up ladder: 1-7-1 + 30 overhead KB tosses - not for time + on a 2 min send off timer; 200m run rest in the time remaining x 6 sets Performance (Vickery) @ 90% effort and same time for all sets: 200m run, rest 1:1 x 3 + Not for time, split reps anyway: 50 Wallball situps 50 Strict pullups + @ slightly harder pace than first sets: 200m run, rest 1:1 x 3
During the first week of programming we test our athletes through our set benchmarks. This month's benchmark workouts are strength focused: maxing out on squats, push press, push jerk, and power cleans. So far, all of our athletes are posting up big numbers - some have even increased their PRs by 20 to 30lbs! #CrossFitCentralTotal
WOD for Tuesday 3/31/15: 1. Warm Up 2. Goal/Test Work 3. WOD 1- "Baseline" -50 Squats -40 Abmats -30 Pull Ups -20 Pull Ups -10 Burpees -400M run *rest 3 min (repeat 3 times) *Must complete 2nd round under 20 min including the rest to do a 3rd round
CrossFit Counter Culture - Group Class Warm-up 100m run forward 100m run backwards Bear Crawl 50' Crab Walk 50' 4 Perfect Stretch 30 sec pigeon Stretch 2 min mobility on shoulder **If you missed CrossFIt Total and would like to do it today. Use room B and enjoy! Make sure to post your results!! Gymnastics 4 cycles 30 sec L-sit or Tuck Hold DB Bulgarian Split Squat (6 each leg) 10 Pendaly Row Jack (AMRAP - Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24" In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009 http://www.crossfit.com/mt-archive2/007130.html Women 80# and 35# KB and 20" box jump The CrossFit Total (Total Weight)
SATURDAY April 4th at 5pm~grab your gloves & Friends! ~Caleb Padgett and Coach Tori will be introducing DOXSA to CrossFit Striking! Enjoy BBQ plus GIVEAWAYS! learn boxing combinations, hear what makes a powerful punch and then we'll combine it with a mild CrossFit Striking WOD. We will have dates for weekly classes and you'll be able to sign up. (Classes free to DOXSA members, punch cards and Class memberships will be available to new members)
Tuesday Elements (all gyms) a. back squat: 8,6,4,4; rest 120 seconds b. 400m farmer's carry as heavy as possible c. L hang: 10 seconds hang, 20 seconds rest x 6 Performance (Fondren) 90 sec shuttle run 30 sec wall ball shots 30 sec box jumps rest 2:30 x 4 + 90 sec row 30 sec double unders 30 sec toes to bar rest 2:30 x 4 Performance (Henderson) 20 push press 500m row (1:55/2:05 or better) rest 90 seconds x 3 sets + 20 horizontal ring rows 60 seconds alt. box step ups 60 seconds bear crawl rest 90 seconds x 3 sets + 50 banded terminal knee extensions each leg, break them up as needed Performance (Vickery) 10min @ consistent pace: 10 Handstand shoulder taps 45s Raised side plank L 10 Strict knees to elbow 45s Raised side plank R + 10min @ consistent pace: Row 1000m 200m Farmer's carry, moderate amrap double unders in time remaining + "Half Cindy" 10min AMRAP: 5 Pullups 10 Pushups 15 Air squats
Thursday 7:00pm @ Craftmans we will be having drinks and appetizers to say goodbye to coach Blake! As you know Blake just took the Bar exam. Coach Blake accepted an exciting job offer in Boston. He will be leaving us on Monday. We are so proud of him for his achievements! @bahansen02 has been an absolute pleasure to have as a part of our CFCC family. Since the moment he walked in he started making a positive impression on each and every one of us. Everyone who has taken one of his classes know what a fun, talented, and genuine person he is. Not only has Blake been one of our favorite coaches, but a great friend. Blake, you will always have a home here. We know you will do great things in Boston- they are lucky to have you ! Congratulation buddy, we are all proud of you! #community #bestcoachever #wewillmossyou #CrossFitcounterculture
Are you ready for a change, just in time for summer? If so, please join us for our next Iron Nutrition Challenge! This six-week challenge will focus on "Navigating Life" with healthy eating habits. We will focus on clean eating, elimination of problem foods, as well as the challenges that can come along with making healthy dietary changes. Please ask a coach if you have any questions regarding the challenge and get your name on the sign up sheet today! We can't wait to help you move toward a more healthier you!!
June 20th and 21st is our 3rd Annual White Water Rafting trip! If you want in please sign up as soon as possible so we can start planning. Use this link to sign up and then let me know! http://tinyurl.com/lagbcwg If you have any questions ask! This link will also go out in the email we are sending out on the 1st.