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Thursday – Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear. — Greg Glassman WORKOUT OF THE DAY Metcon (Time) 5 Muscle Ups, 10 OHS (185/125) 15 Burpees 20 Swings (70/53) 5 Muscle Up 10 OHS (155/105) 15 Burpees 20 Swings (70/53) 5 Muscle Ups 10 OHS (135/95) 15 Burpees 20 Swings (70/53)
Friday – Sharpening Yi-Ting’s deadlift skill, Michaela’s cues work like a whetstone! Patience in coaching with choice cueing help lead our athletes to success. Adversity borrows its sharpest sting from impatience. — Bishop Horne WORKOUT OF THE DAY Metcon (Time) 7 Rounds for time: 15 GHD sit-ups 5 Muscle-ups http://ow.ly/2ZdocM
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
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
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
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
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