Be on the lookout for Holiday session info
Sat 12/7 @ 9am w/ Coach Kevin
Sat 12/7…The Granite Games hosted by CrossFit San Benito
competitors include Anna N, Courtney E, & Coach Jen!
CFSB is located at 827 Industrial Dr suite 101, Hollister, CA 95023
WOD: Dec 3, 2019
C2 = 3000m @ 20 S/M
2:00 Recovery
C2 = 2000m @ 24 S/M
2:00 RecoveryC2 = 1000m @ 28 S/M
2:00 RecoveryC2 = 500m @ 32 S/M
10 x 10 F/S (not to exceed 50%)
WOD: Dec 2, 2019
B/S: 50/5, 60/5, 70/4, 80/2, 70/4, 80/2, 70/4, 80/2
B/P: 50/5, 60/5, 70/4, 6, 8, 80/1, 3, 5
Dips: 4 x 12
DB BOL: 4 x 25
WOD: Nov 30, 2019
9am w/ Coach Court
WOD: Nov 29, 2019
9am session today
B/S: 50/5, 55/5, 60/5 (superset w/) BB BOR 5/5/5
F/S: 40/5, 43/5, 45/5 (superset w/) Sup BB BOR 5/5/5
Weighted Neutral Grip Pull Up (slow n strict) 4 x 3
DB Hammer Curls 5 x 25
WOD: Nov 28, 2019
9am: Today we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions...
Angie's House: 20 Pull-ups 20 Push-ups 20 Sit Ups 20 Air Squats
Helen's House: 400 m Run 21 Kettlebell Swings 53/35 12 Pull-ups
Fran's House: 15 Thrusters 95/65
Nancy's House: 400 m Run 15 Overhead Squats 95/65 lbs
Grace/Isabel's House: 20 Ground To Overheads 95/65 lbs
Kelly's House: 400 m Run 30 Box Jumps 24/20 30 Wall Balls 20/14
Post total time.
WOD: Nov 26, 2019
B/S: 45-50/5, 65/5, 75/3, 65/5, 75/3, 65/5
15* DB IBP: 4 x 5
Dips: 4 x 10
DB Shrugs: 5 x 25
WOD: Nov 25, 2019
3RM on most out of date Sn. This could be Sn, P/S, HPS, H/S
Partner WOD: 200 combined sit ups (For Time)
A) 1 HPC + 1 H/C + 1 Thruster + 1 Jerk (ME UB)
B) M.E. Ab Mat Sit Ups (Overhead to Toe)
Cash Out = 5 burpee ea athlete for every "switch"
PSA: Nov 24, 2019
Thanksgiving is just days away.
Mon & Tue = no changes.
Thu, Fri, & Sat = 9am sessions only.
WOD: Nov 23, 2019
9am w/ Coach Jen
WOD: Nov 22, 2019
3RM on most out of date Cl. This could be Cl, P/C, HPC, H/C
3 RFTR…1:00 ME F/S @ 60%, 1:00 recovery, 1:00 ME Burpee, 1:00 recovery
WOD: Nov 21, 2019
E/2:30…B/S 45-50/3…65-70/3…80/1, 2, 3, 4, 5
EMOM/5…3 HPC, 2 PP (or) PJ, 1 F/S
EMOM/4…Weighted Chin Ups: 3 (slow n strict)
EMOM/5...3 ea, KBS, Burpee, TTB
EMOM/4…BB RDL: 5
1 P/C @ 50% E:09 for 3:00 (20 reps)
EOMOM…Superset DB Hammer Curl & Band Pull Apart: 4 x 25
PSA: Nov 20, 2019
Thanksgiving is approaching and sessions will be affected.
Fri 11/22 there will NOT be a 7am session.
Sat 11/23, Mon 11/25 & Tue 11/26 it’s business as usual.
Thu 11/28, Fri 11/29, & Sat 11/30 we will offer 9am sessions.
WOD: Nov 19, 2019
3RM on most out of date Sn. This could be Sn, P/S, HPS, H/S
25 burpee..50 split lunges..75 ab mat..100 push up..125 A/S..150 M/C
Option to perform as 1 RFT or 5 IRFT (divide reps by 5 obviously)