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Saturday – Watching the Pacquiao-Mayweather “Fighting of the Century”. Great friends made it fun and worthwhile! It is more fun to talk with someone who doesn’t use long, difficult words but rather short, easy words like “What about lunch? — A.A. Milne, Winnie-the-Pooh WORKOUT OF THE DAY Metcon (Time) 10 Rounds for time: 21 Double-unders 7 Ring Dips 7 Toes to bar 7 One legged squats, alternating http://ow.ly/2YpuZ8

CrossFit Silicon Valley shared a link on Facebook

Thursday – Attention: Beginning today—Thursday, April 30—the weekly Olympic-weightlifting class will begin a half hour later at 6:30 p.m. See you then! Weightlifting Perform 1 Squat Snatch on the minute for 20 minutes. Rest 5 minutes then perform one set of overhead squats for max reps with the heaviest load you snatched. http://ow.ly/2Y50mJ

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Friday – Tim sticks around after a tough workout and unglues his tightened muscles. Make sure you come in on time for the warm up and stay for the cool down so you may recover for the next day’s WOD. Perseverance, industry, sacrifice, self-control, integrity, honesty and commitment are best and easiest learned in the gym. — Greg Glassman *No classes Easter Sunday! Keyholders will be at the box at 9:30AM. Weightlifting ALL LIFTS FOR THIS VARIATION OF THE STRENGTH CYCLE… http://ow.ly/2WRvGH

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Friday – Chadwick is gearing to take his CrossFit L1 this year as he is learning the CrossFit Silicon Valley coaching vibe. He has much to learn, but he is a genuine spongebob, soaking it all in! TONIGHT @ 5PM is NIGHT LIGHTS at Brick House Fitness on San Carlos. NO EVENING CLASSES AT THE BOX THIS FRIDAY. 15.4 @ Brick House Fitness! To study and not think is a waste. To think and not study is dangerous. — Confucius Many of us will do 15.4 today and go through the Athl… http://ow.ly/2Wdop7

CrossFit Silicon Valley shared a link on Facebook

CrossFit Silicon Valley – Competitor Training Warm Up and Skills 5min MB bear hug run “3RFQ: 10 barbell floor press :30 HS hold 10 BJ depth jump (24/20) :30 glute bridge” CS Activation 3min Push-up Plank Hold 3 to 5 minutes box jump skill – Raise height as necessary – focus on sitting back into power position, loading posterior chain, then landing softly on the box (ninja quiet) Strength and Accessory ALL LIFTS FOR THIS VARIATION OF THE STRENGTH CYCLE WILL USE 30X0 Tempo (3 eccentric, 0 rest/pause, fast as possible concentric, 0 rest/pause) *unless otherwise noted 20min Ping Pong w/ Static Hold (perform as A,B,C, 1min rest, A, B, C, 1min rest, etc.) A: 5 Bench or Floor Press @ 65-75% B: 5 Seated BarbelTriceps Ext (heavy as possible w/ perfect form) C: Max Rep in :25 Floor Press / Bench (135/95)” *remember each movement starts on the next minute and there is 1min of rest after ABC… thus you will perform each element 5x *for this cycle of accessory work, the overall progress of the rounds is still NFT, but each individual element should be done explosively during concentric phase and slowly on eccentric phase of motion 4rNft 5-10/side KB/DB arnold presses 10-15 KB/DB lateral shoulder flys (no hip pop) 10-15 russian dips (use boxes if you dont have bars) Metcon MOVING TO SPEED CYCLE – WODS NOW RAMPING BACK UP TO 90% EFFORT ON 3 DAYS PER WEEK (ATHETE CHOICE ON WODS TO GO FULL THROTTLE WITH) – DO NOT GO ALL OUT ON MORE THAN 3 DAYS 400m run 20 BJ 24/20 10 Alternating single leg step ups w/ bar overhead 65/45 20 HSPU 10 Alternating single leg step ups w/ bar overhead 65/45 20 BJ 24/20 400m run Cooldown/Mobility/Recovery 2:30/side (strapless) single leg rows 3RNFT: 15 GHD HE 7/side floor rotational BE (hands laced behind head, raise elbow to sky) 10 Unweighted reverse hypers CS Recovery 2min skin the cat stretch on bar or rings 2min @ each: overhead triceps stretch, crossbody straight arm stretch

CrossFit Silicon Valley shared a link on Facebook

CrossFit Silicon Valley – Workout of the Day Warm Up and Skills 3min MB bear hug run 2RFQ: 10 barbell floor press :30 HS hold 10 BJ depth jump (24/20) :30 glute bridge CS Activation 3min Push-up Plank Hold 3 to 5 minutes box jump skill – Raise height as necessary – focus on sitting back into power position, loading posterior chain, then landing softly on the box (ninja quiet) Weightlifting ALL LIFTS FOR THIS VARIATION OF THE STRENGTH CYCLE WILL USE 30X0 Tempo (3 eccentric, 0 rest/pause, fast as possible concentric, 0 rest/pause) *unless otherwise noted 16min Ping Pong w/ Static Hold (perform as A,B,C, 1min rest, A, B, C, 1min rest, etc.) A: 5 Bench or Floor Press @ 65-75% B: 5 Seated BarbelTriceps Ext (heavy as possible w/ perfect form) C: Max Rep in :25 Floor Press / Bench (115/75) or (75/55) *remember each movement starts on the next minute and there is 1min of rest after ABC… thus you will perform each element 4x Metcon Metcon (Time) 400m run 20 BJ 24/20 10 Alternating single leg step ups w/ bar overhead 45/35 20 HSPU 10 Alternating single leg step ups w/ bar overhead 45/35 20 BJ 24/20 400m run Scaled: 200m run 15 BJ or step ups 24/20 10 Alternating single leg step ups w/ PVC overhead 20 HSPU (band or box as needed) 10 Alternating single leg step ups w/ PVC overhead 15 BJ or step ups 24/20 400m run MOVING TO SPEED CYCLE – WODS NOW RAMPING BACK UP TO 90% EFFORT ON 3 DAYS PER WEEK (ATHETE CHOICE ON WODS TO GO FULL THROTTLE WITH) – DO NOT GO ALL OUT ON MORE THAN 3 DAYS Cooldown/Mobility/Recovery 1:30/side (strapless) single leg rows 2RNFT: 15 GHD HE 7/side floor rotational BE (hands laced behind head, raise elbow to sky) 10 Unweighted reverse hypers CS Recovery 2-3min skin the cat stretch on bar or ring

CrossFit Silicon Valley shared a link on Facebook

Tuesday – Avery says, “You too can eat a well measured, high-quality breakfast at Scrambles in San Jose!”. Enjoy eating clean and healthy with the people you love! Good nutrition, good exercise, improved lifestyle choices make everything that’s critical to your well being better. It’s huge. — Greg Glassman Warm Up and Skills 3min MB bear hug run 2RFQ: 10 barbell floor press :30 HS hold 10 BJ + depth jump (24/20) :30 glute bridge CS Activation 3min Push-up Plank Hold 3… http://ow.ly/2VofTG

CrossFit Silicon Valley shared a link on Facebook

CrossFit Silicon Valley – Workout of the Day Warm-up 3min barefoot jump rope 2RFQ: 10 Plyo Pushups :30 HS Hold 25m carioca drills/side :30 Glute Bridge hold CS Activation Skills 3min barefoot jump rope 2RFQ: 10 Plyo Pushups :30 HS Hold 25m carioca drills/side :30 Glute Bridge hold CS Activation Strength 100,200,300,300,200,100 Rest 1:1 Metcon MOVING TO SPEED CYCLE – WODS NOW RAMPING BACK UP TO 90% EFFORT ON 3 DAYS PER WEEK (ATHETE CHOICE ON WODS TO GO FULL THROTTLE WITH) – DO NOT GO ALL OUT ON MORE THAN 3 DAYS Metcon (Time) 5RDS 3 Hang snatch (155/105) 9 C2B 12 Hand Release Burpees Scaled: 5RDS 3 Hang snatch (95/65) 6 C2B (band as needed) 9 Hand Release Burpees *two scores 1) Total time 2) longest rd – shortest rd **shooting for speed and consistency = intelligent pacing [15min cap] Cool Down 3min KB run (26/18) accumulate 2min plate pinch (2×25/15) Recovery 4×4-position standing windmills Gastroc: http://www.triggerpoints.net/muscle/gastrocnemius Soleus: http://www.triggerpoints.net/muscle/soleus

CrossFit Silicon Valley shared a link on Facebook

Thursday – “The pursuit of excellence is the pursuit of improving the lives of your members.” —Ben Bergeron 02/12/2015 Warm-up 3min barefoot jump rope 2RFQ: 10 Plyo Pushups :30 HS Hold 25m carioca drills/side :30 Glute Bridge hold CS Activation Skills 3min barefoot jump rope 2RFQ: 10 Plyo Pushups :30 HS Hold 25m carioca drills/side :30 Glute Bridge hold CS Activation Strength 100,200,300,300,200,100 Rest 1:1 Metcon MOVING TO SPEED CYCLE – WODS NOW RAMPING BACK UP TO 9… http://ow.ly/2UzCcT

CrossFit Silicon Valley shared a link on Facebook

CrossFit Silicon Valley – Workout of the Day German clean (x2 — 50%, 55%, 60%, 65%, 70%; x1 — 80%) 5-pause clean 5-pause clean: 1. just below the knee cap 2. mid-thigh 3. power clea 4. rock bottom of the squat 5. back up to power-clean position —Make these long doubles. In other words, not touch-and-go into the second rep, but a short break of a few seconds, then right back on the bar. —Advanced lifters: Feel free to make 10% jumps rather than 5%. Snatch + Hang Snatch (x2 — 50%, 55%, 60%, 65%, 70%; 2×1 — 80%) squat both; hands stay on the bar Romanian Deadlift (RDL) (3×8 — 90% of 1RM clean) —snatch grip

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General Information

NameCrossFit Silicon Valley
OwnerJudd Xavier
Websitewww.crossfitsv.com
Phone408-318-3552
Emailinfo@crossfitsv.com
Address95 Phelan Ave #4
San Jose, CA 95112

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CrossFit Invictus shared a link on Facebook

Want the chance to learn from some of the best athletes in the sport of CrossFit, like Lauren Fisher, Sam Dancer, Michelle Kinney, Jenny LaBaw and of course, from the mastermind himself, CJ Martin? Then register today for our June Invictus Athletes Camp! There are only a few spots left so register today before it sells out! http://www.crossfitinvictus.com/blog/the-next-invictus-athletes-camp-is-june-12-14/

CrossFit Iron Mary's shared a link on Facebook

CrossFit Iron Mary’s – CrossFit EnduranceMetcon (No Measure)EMOM 12 1 Max Height Box Jump :20 sec hollow rock

CrossFit Iron Mary's shared a link on Facebook

CrossFit Iron Mary’s – Team IronA.EMOM 7 – 3 T&G Power Snatches; begin at 60% of 1rm power snatch and add weight to a near maximal triple, no missesB.EMOM 7 – 2 T&G Power Clean & Push Jerks: begin at 60% of 1rm Power Clean and Push Jerk and add weight to a near maximal double, no missesFront Squat4×5 + 1 ME – work to a...

CrossFit Future shared a link on Facebook

"CHILL BILL" 10 to 1 OHS 115#/75# 1 to 10 Hang Clean 115#/75# *15 Double Unders after each round of Hang Cleans 10/1/15 , 9/2/15 , 8/3/15 , 7/4/15 , ETC. http://www.crossfitfuture.com/chill-bill/

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kakinda posted on CrossFit CSA
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Fu Barbell shared an image on Facebook

We spend thousands making our work stations more ergonomic. We spend hours mobilizing to live pain free. We're conscious of our health, but what about our kids? Help the future get a head start by donating to Stand Up Kids (www.standupkids.org). This organization is committed to raising $100k in the next few weeks to get standing desks for all the kids in their pilot school. Please help spread the word and eradicate dysfunction at the source! Donation here (link in bio): http://www.donorschoose.org/project/vallecito-standupkids-pilot-standing-sch/1563383/?challengeid=20584421&givingCartId=3691152 @julietstarrett #StandUpKids

CrossFit Coronado shared a link on Facebook

Thursday 28 May

CrossFit Brand X Poway shared a link on Facebook

CrossFit Invictus shared a link on Facebook

5 Mobility Books Every Coach Should Read

CrossFit Iron Mary's shared an image on Facebook

***SUMMER YOUTH CAMPS*** with Joe's Barbell Let us know ASAP by commenting below! We would like to get a head count for those who are interested in their kids participating in this. Tentatively the 3rd week of each month...June 15-19, July 13-17, August 17-21. Classes will be 2 hours each, Monday-Friday. (Need at least 8 to make this happen.) Contact Joe (215) 380-9588 or joeshu2326@gmail.com with questions.

CrossFit Coronado posted on Facebook

Yall are going to bet better today

CrossFit Brand X Poway shared a link on Facebook

Check out BuzzFeed's article on three classic CrossFit workouts featuring scaling from Jeff and Mikki Martin. Who better to get scaling from than the founders of CrossFit Kids and the Brand X Method? http://www.buzzfeed.com/sallytamarkin/intense-crossfit-workouts

CrossFit Brand X Poway shared an image on Facebook

The Brand X Method WARM-UP: 3x 10 box step-ups (5 each leg) 10 pogos 10 walking lunges (5 each leg) 10 knees-to-elbows 10 cossacks (5 ea. leg) 10 good mornings STRENGTH: Advanced (Cap 35:00) 5 rounds – 30 seconds between movements, 2:00 between rounds All movements are strict 5 flags 10 toes-to-bar 10 knee-to-opposite-elbows 30 flutter kicks 30 mountain climbers Intermediate 5 rounds – 30 seconds between movements, 2:00 between rounds All movements are strict 2-3 flags 5-8 toes-to-bar 5-8 knee-to-opposite-elbows 30 flutter kicks 30 mountain climbers Beginner (Cap 21:00) 3-4 rounds – 30 seconds between movements, 2:00 between rounds All movements are strict 10 hollow rocks 5 toes-to-bar 5 knee-to-opposite-elbows 30 flutter kicks 30 mountain climbers MOBILITY: Upward dog Downward dog Child’s pose Photo Credit: Danell Marks Photography

CrossFit Fortius shared an image on Facebook

Big congratulations to Fortius Athlete Roy Voss for competing in his 5th CrossFit Regionals over the weekend. Roy finished 30th in the strongest field ever in the California region. Thank you Fortius Family for coming out to support. #teamfortius #crossfit #crossfitgames #crossfitregionals #californiaregionals #fortiuscompetitionteam #sandiego #delmar #sandiegocrossfit #competition #countrymusic #fortiusfamily #livesore

CrossFit San Diego posted an article
Greg Hickey published the post The Ethics of Human Movement on Tabata Times
[quote]“There is no reality except in action.” – Jean-Paul Sartre1[/quote] CrossFit is...
CrossFit Elysium shared an image on Facebook

5/27/15 WOD Warm up: CFx1 + 400m run strength: Push press 4x4@80% met-con: 4 rounds, 15 minute cap 20- kettlebell step ups (35/53) 15- box jump step downs 10- burpee

CrossFit Proper posted an article
CrossFit Mission Gorge shared a link on Facebook

Mobility and Hatch tomorrow! Building up to a heavy single on the back squat. Please RSVP for our Member Appreciation Party this Saturday 1-5pm. We will be hosting a family-friendly pool party at the Kroc Center, with access to the pool and diving boards, rock climbing wall, and party area. We even have one of our newer members coming to draw caricatures of everyone! :) We will provide food and drinks--just bring yourselves and get ready to have a great time!

CrossFit Coronado shared a link on Facebook

Wednesday 27 May

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CrossFit Ocean Beach shared an image on Facebook

CrossFit Ocean Beach shared an image on Facebook

Wednesday 5/27/2015 Set a 3RM for Press and Bent Row. Multiply by 1.1 to calculate your 1RM. Record it. 3 Rounds For Time: 3 rope climbs 6 thrusters (115/83) 12 DL (115/83) 240m Row

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#CrossFitBlackDiamond #CrossFit #crossfitcommunity #SoCal #NorthCounty #Oceanside #oside #OceansideGym #CA #California #SanDiego #SD #BetterThanYesterday #NeverStop #TrainLikeUGiveADamn #GeneralPhysicalPreparedness #GPP #gym #FUNctionalfitness #Fitness #Fit #SDLHP #SDHP

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CrossFit Surf City shared a link on Facebook

Function [Rest Day] Fitness- Kettlebell Swings + Burpee Box Jumps http://www.cafitusa.com/function-fitness-may-27th/

CrossFit Surf City posted an article
CrossFit Coronado shared an image on Facebook

Light day post murph:)

CrossFit Belmont Heights shared a link on Facebook

http://www.crossfitbelmontheights.com/wodsnblogs/2015/5/25/cfbh-527

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Aliso CrossFit shared a link on Facebook

Tomorrow we do the Hero Workout named "Zembiec", after Major Doug Zembiec, USMC. Maj Zembiec was the Commanding Officer of my infantry company, Echo Company, 2nd Battalion, 1st Marines during the battle of Fallujah. I got to the unit a couple years later, so I did not serve under him, but his reputation and impact were still present. -RJD Below is the citation for the Silver Star which he was awarded posthumously. Silver Star Citation For conspicuous gallantry and intrepidity in action against the enemy while serving as a Marine Advisor, Iraq Assistance Group, Multi-National Corps, Iraq, in support of Operation IRAQI FREEDOM on 11 May 2007. Attacking from concealed and fortified positions, an enemy force engaged Major Zembiec’s assault team, firing crew-served automatic weapons and various small arms. He boldly moved forward and immediately directed the bulk of his assault team to take cover. Under withering enemy fire, Major Zembiec remained in an exposed, but tactically critical, position in order to provide leadership and direct effective suppressive fire on the enemy combatant positions with his assault team’s machine gun. In doing so, he received the brunt of the enemy’s fire, was struck and succumbed to his wounds. Emboldened by his actions his team and supporting assault force aggressively engaged the enemy combatants. Major Zembiec’s quick thinking and timely action to re-orient his team’s machine gun enabled the remaining members of his unit to rapidly and accurately engage the primary source of the enemy’s fire saving the lives of his comrades. By his bold initiative, undaunted courage, and complete dedication to duty, Major Zembiec reflected great credit upon himself and upheld the highest traditions of the Marine Corps and the United States Naval Service. http://www.alisocrossfit.com/all-levels/wednesday-5272015

Aliso CrossFit shared an image on Facebook

Libby and Amanda representing @signsrx at @femmeroyalemovement. #alisocrossfit #crossfit #signsrx

Aliso CrossFit shared an image on Facebook

In keeping with Hero Week, this Thursday all morning classes will be doing the Hero workout "Rocket". This is a swim workout that has swimming, push-ups, and air squats. This Thursday 5/28, all morning classes will all be held at the Aliso Viejo Aquatic Center. All afternoon and evening classes will be held as normal at ACF. Aliso Viejo Aquatic Center 29 Santa Barbara Drive Aliso Viejo, CA 92656 5:00am - Pool (Swim Hero WOD) 6:00am - Pool (Swim Hero WOD) 7:00am - Pool (Foundations Swim Hero WOD) 8:00am - Pool (Swim Hero WOD) 12:00pm - Pool or ACF (Swim Hero WOD or sheFIT Silver Hero WOD) 4:30pm - ACF (Hero WOD) 5:30pm - ACF (Hero WOD) 6:30pm - ACF (sheFIT Hero WOD) 7:30pm - ACF (Advanced Olympic Lifting) Can't swim? Not to worry. We will have coaches on hand to teach you basic swimming techniques and to ensure your safety in the water. I hope to see many of you at the pool this Thursday. Thanks for honoring these American heroes by giving your best effort on every workout this week. -RJD

CrossFit Mission Gorge posted on Facebook

Attention new CFMG Members, Foundations will take place this week on Wednesday and Thursday evening from 6pm-7pm, not tonight. :) Come ready to learn from Coach James! He will run you through a short workout at the end of each session. If you are unable to make Foundations this week, please e-mail Coach Ian (CoachIan@CrossFitMissionGorge.com)

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CrossFit Newport Beach shared an image on Facebook

CrossFit Proper shared an image on Facebook

In great attempts, it is glorious even to fail. You have to fail a couple of times, at some point in order to succeed. So keep trying for the 1RM, going for that 1 double-under or even running that first 5k! #buildafitcommunity

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CrossFit Redondo shared an image on Facebook

Well, we had a great 6am crew this morning and we also had Team Magee/Haynes write their time yesterday with a Sharpie (45:05). #mastersathletes

CrossFit Proper shared an image on Facebook

A friendly reminder on your shuttle runs in today's WOD! ✋ High five someone and give them a little positive vibes! #buildafitcommunity

Michael Ray published the post The First Cue for a New CF Athlete on
Before we get started, I first want you to sit back, close your eyes, and take in three deep...
Paradiso CrossFit posted an article
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CrossFit Carpinteria posted on Facebook

Adv WOD for Tuesday 5/26/15: Oly: -Power clean + clean - 75% x 4 sets -Snatch balance - 70% x 3 x 2. 75% x 3 x 2, 80 x 3 -Push Press - 80% x 5 x 5 Metcon: Same as Daily (135,95)

CrossFit Studio City shared an image on Facebook

Celebrating Memorial Day with the traditional Murph!!

Trojan CrossFit posted an article
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CrossFit Carpinteria posted on Facebook

Burn WOD for Tuesday 5/26: 1) WOD 1- EMOTM-12 min -5 Deadlifts -10 Air Squats *2 min rest 2) WOD 2 - 2 min. AMRAP of: -Abmats *1 min Rest 3) WOD 3 - 2 min. AMRAP of: -Push Ups *1 min Rest 4) WOD 4 - 12 min. AMRAP of: -200 m. row -or- run -10 K2E -10 KBS -10 Burpees

Vault CrossFit shared a link on Facebook

Tuesday, May 26 STRENGTH Deadlift: 2 @ 95%, 3x3 Speed Sets @ 70% WOD 20:00 EMOM M1- ME burpees M2- ME jumping lunges - http://www.vaultcrossfit.com/2015/05/tuesday-may-26/

Vault CrossFit posted an article
CrossFit Carpinteria posted on Facebook

WOD for Tuesday 5/26/15: *2 min: quad mash, scrap mash, couch stretch *1 min: tri mash, banded shoulder distraction 1. Warm Up (200M then: 2 rds: 10 squats, 10 lunges, 10 hang power cleans, 10 press, 5 strict pull ups, 5 pass through a between each movement) 2. Strength: Find Your 20 rep max: -Front Squat 3. Strength: Find Your 10 rep max: -Power Clean 4. WOD 1- 21,15,9 of: -Front Squats (95,65) -Power Cleans (95,65)

CrossFit High Voltage posted an article
CrossFit Cedar Park shared an image on Facebook

Motivation Monday from Lauren Fisher! Get motivated with more inspirational CrossFit quotes here: http://bit.ly/1PiZ1qM

CrossFit FAST posted on Facebook

Happy Memorial Day to Everyone! Great turnout for Murph this morning!!!