Bar Dip

Mario dipping low

A dip is a lot harder than a push up mostly because you have to move your whole mass. In a regular push up you get some leverage from your feet and they take a big portion of your weight off. Same is true of a handstand push up.

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Workout:

Three Rounds for time of
Run 400 meters
115 pound Power snatch
115 pound Hang squat snatch
115 pound Power snatch
115 pound Hang squat snatch
115 pound Power snatch
115 pound Hang squat snatch
115 pound Power snatch
115 pound Hang squat snatch
115 pound Power snatch
115 pound Hang squat snatch
20 Knees to elbows

____________________

This Friday at 4pm we will be having a pool party and get together to celebrate a lot of great things that have happened over the past few months. Come, enjoy each other, bring good food and be prepared for a great time! Details at the gym.

NO CLASSES FRIDAY AFTERNOON.  Last class of the day is Noon.

Bar Dip

Mario dipping low

A dip is a lot harder than a push up mostly because you have to move your whole mass. In a regular push up you get some leverage from your feet and they take a big portion of your weight off. Same is true of a handstand push up.

___________________

Workout:

Three Rounds for time of
Run 400 meters
115 pound Power snatch
115 pound Hang squat snatch
115 pound Power snatch
115 pound Hang squat snatch
115 pound Power snatch
115 pound Hang squat snatch
115 pound Power snatch
115 pound Hang squat snatch
115 pound Power snatch
115 pound Hang squat snatch
20 Knees to elbows

____________________

This Friday at 4pm we will be having a pool party and get together to celebrate a lot of great things that have happened over the past few months. Come, enjoy each other, bring good food and be prepared for a great time! Details at the gym.

NO CLASSES FRIDAY AFTERNOON.  Last class of the day is Noon.

Grip?

The false grip

When learning the muscle up it is important to understand the false grip and be able to maintain it until the transition to the dip. Some people learn to kip the muscle up without the false grip which can be very fast however, the first step is the strict muscle up with false grip.

______________________

Rest Day

______________________

This Friday at 4pm we will be having a pool party and get together to celebrate a lot of great things that have happened over the past few months. Come, enjoy each other, bring good food and be prepared for a great time! Details at the gym.

NO CLASSES FRIDAY AFTERNOON.  Last class of the day is Noon.

Grip?

The false grip

When learning the muscle up it is important to understand the false grip and be able to maintain it until the transition to the dip. Some people learn to kip the muscle up without the false grip which can be very fast however, the first step is the strict muscle up with false grip.

______________________

Rest Day

______________________

This Friday at 4pm we will be having a pool party and get together to celebrate a lot of great things that have happened over the past few months. Come, enjoy each other, bring good food and be prepared for a great time! Details at the gym.

NO CLASSES FRIDAY AFTERNOON.  Last class of the day is Noon.

Learn It

Hollis, Rose and Lucas learning how to ride.

On Saturday Garrahan Off Road Training held a two day clinic in Hollister.  The event was aimed at teaching riders better technique and mechanics. Some of their riders have started training CrossFit with us at the gym and so we were fortunate enough to get to participate in the clinic. It was a great event and we had a lot of fun. It is always exciting and beneficial to use our fitness to go out and learn new things.

-Hollis

____________________
Workout:

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound jerk, 10 reps

____________________

From our very own social director, Chris Cobb: Friday's Summer Solstice Hoot'nanny is shaping up to be one heck of a good time.

Details: 1.) Sign up board for food is on whiteboard at the gym (thank you for your contribution to the food! We'd love any attempt to make something vs off the shelf stuff like chips, but if shelf is all you've got...bring it.)

2.) Please carpool if possible. If swimming (and why would you not be?!) bring towels and swimsuits.

3.) 4 pm start time. That's when the pool fun begins. This isn't a party you need to be fashionably late to in order to be cool.

4.) Address is on whiteboard at the gym.

Learn It

Hollis, Rose and Lucas learning how to ride.

On Saturday Garrahan Off Road Training held a two day clinic in Hollister.  The event was aimed at teaching riders better technique and mechanics. Some of their riders have started training CrossFit with us at the gym and so we were fortunate enough to get to participate in the clinic. It was a great event and we had a lot of fun. It is always exciting and beneficial to use our fitness to go out and learn new things.

-Hollis

____________________
Workout:

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound jerk, 10 reps

____________________

From our very own social director, Chris Cobb: Friday's Summer Solstice Hoot'nanny is shaping up to be one heck of a good time.

Details: 1.) Sign up board for food is on whiteboard at the gym (thank you for your contribution to the food! We'd love any attempt to make something vs off the shelf stuff like chips, but if shelf is all you've got...bring it.)

2.) Please carpool if possible. If swimming (and why would you not be?!) bring towels and swimsuits.

3.) 4 pm start time. That's when the pool fun begins. This isn't a party you need to be fashionably late to in order to be cool.

4.) Address is on whiteboard at the gym.

Hair Of The Dog

Cary gettin it done.

Hopefully you've all met Cary and Allison who just recently joined us after moving out from Texas. Although they live here now, Cary had qualified during the Open for the South Central Regionals and thus got the chance to return to the Lone Star State to throw down with the big dudes. He battled it out for two days in the 100 degree plus heat and finished in an impressive 21st place.

Congrats Cary on a great performance!

______________________________

Workout:

Deadlift 3-3-3-3-3
Bench press 3-3-3-3-3

Hair Of The Dog

Cary gettin it done.

Hopefully you've all met Cary and Allison who just recently joined us after moving out from Texas. Although they live here now, Cary had qualified during the Open for the South Central Regionals and thus got the chance to return to the Lone Star State to throw down with the big dudes. He battled it out for two days in the 100 degree plus heat and finished in an impressive 21st place.

Congrats Cary on a great performance!

______________________________

Workout:

Deadlift 3-3-3-3-3
Bench press 3-3-3-3-3

Up Up and Away

Kelsey and crew working hard.

Before I started as a CrossFit coach I was an electrician, working 9-5 and I was unhappy doing it.  Before that I had a number of odd jobs and did anything I could to make money.  Back then I thought that money was the key to getting things I wanted. Now 6 years later I have a different attitude.  I do what I love and know that the money will follow.  I believe that if I do what I love to do and have passion for it, everything else will fall in line. 

-Hollis

Check out this video from Ted.com called "Do what you love"

________________

Workout:

Front Squat
3-3-3-3-3

Push Press
3-3-3-3-3

Up Up and Away

Kelsey and crew working hard.

Before I started as a CrossFit coach I was an electrician, working 9-5 and I was unhappy doing it.  Before that I had a number of odd jobs and did anything I could to make money.  Back then I thought that money was the key to getting things I wanted. Now 6 years later I have a different attitude.  I do what I love and know that the money will follow.  I believe that if I do what I love to do and have passion for it, everything else will fall in line. 

-Hollis

Check out this video from Ted.com called "Do what you love"

________________

Workout:

Front Squat
3-3-3-3-3

Push Press
3-3-3-3-3