9.10.18

Happy Birthday Rafaela

WOD: 5 Rounds at each movement for total reps (30 sec on/30 sec off)

Front Squat

Hand Release Push up

Weighted Step up

Toes to Bar

Push Press

Cool Down:

52 Sit ups

52 sec Plank 

52 Flutter Kicks

9.10.18

Happy Birthday Rafaela

WOD: 5 Rounds at each movement for total reps (30 sec on/30 sec off)

Front Squat

Hand Release Push up

Weighted Step up

Toes to Bar

Push Press

Cool Down:

52 Sit ups

52 sec Plank 

52 Flutter Kicks

New Whole Life Challenge…

We have a new Whole Life Challenge coming soon! 

This will begin Sept. 29th and run for six weeks.  

Early registration prices in effect through the 12th. 

Returning players $29

First Time Players $39

After the 12th price for all players is $49 

After registering join our team! CrossFit Valley of the Moon.

CrossFit Day at the A’s

We will be closed Sunday Sept. 9th for the CrossFit Day at the A’s game event.

Thank you,

CFVOM

9.7.18

Warm up: Ladders 4x 20yds

27 Min Amrap

40 Double Unders

30 KB Swings 24/16

20 Box Jumps 24/20

7 Squat Cleans 205/145

Cool Down: 3x 25 Sit ups, 25 Russian Twists

9.6.18

swod: 8 min emom 5 deadlifts @ 65-75% 

wod: 10-9-8-7-6-5-4-3-2-1 ( 20 min cap) 

power snatch 95/65

toes 2 bar 

1 min rest 

10-9-8-7-6-5-4-3-2-1

push press 95/65

pull ups  

9.5.18

Happy Birthday Kenny

Warm Up:  4 x 20 yard ladders

WOD:  32 min AMRAP

200m Run

9 Thrusters 135/95

3 Wall Climbs

32 Burpees

Cool Down:  50 Weighted Sit Ups 2.5

9.4.18

Warm Up:  Squats and Gymnastics

WOD:  30 min EMOM

1. Row Max Cals 45 seconds

2. 5 Back Squats 75%

3. Gymnastics (your choice)

Cool Down:  40 V-Ups

 

9.3.18

"Saved by the Barbell"

Three Rounds For Reps

1 min @ each station

Burpee

Wall Ball 20/14

Deadlift 115/75

Med Ball Sit Up

Hang Power Clean

Rest

9.3.18

"Saved by the Barbell"

Three Rounds For Reps

1 min @ each station

Burpee

Wall Ball 20/14

Deadlift 115/75

Med Ball Sit Up

Hang Power Clean

Rest