Workout of the Day
Overhead Squat
3,2,1,1,1
-break
2010 NW REGIONAL WOD #1
Three rounds for time:
10 Overhead Squats 135/95
50 Double-Unders

A look inside OPEN WOD #3 judges briefing!

Workout of the Day
Ten rounds for time:
10 Pull-Ups
10 Wall Balls 20/14#
-break
Ten rounds for time:
10 CF Push-Ups
10 Box Jumps 24/20"

Workout of the Day
CrossFit Games Open 11.3
Complete as many rounds and reps as possible in 5 minutes of:
165/110 pound Squat clean
165/110 pound Jerk

This group of LADIES DO LUNCH with a CrossFit WOD several times per week. All four of them are co-workers in a SOMA business a few blocks away. They've decided that scheduling a workout in the middle of the day allows them to be more consistent while providing a much needed break. If you haven't made it to one of our mid-day classes (12 & 1 PM) I highly recommend you check it out. These ladies would love to the competition!



Mickey, Katie, Cammeron and Sarah

Workout of the Day
WOD #1
"SHOTGUN"
For time:
50 Burpees
WOD #2
21-15-9 rep rounds for time of:
Deadlifts 225/135#
Knees to Elbows
WOD #3
15-12-9 rep rounds for time of:
DB Thrusters 40/25#
350m Sprint (Ritch Street)

Workout of the Day
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
-break
For time:
50 Front Squats 115/75#
50 Sit-Ups

You are looking at our STUDENT ATHLETE(S) OF THE WEEK. This group of CrossFitters represented well at the Fight For Air Climb 2011 fundraiser. This stair climb race at 555 California Street is great... fun, rewarding and challenging. WHOA... climbing 52 flights of stairs was harder than I remembered. With a team total of nearly $4,000 raised a big chunk of which came by way of TJ and DENISE, we are very thankful for the support from friends and family. The collectivity and camaraderie this community demonstrates every week continues to amaze me... GO TEAM LALANNE!!!



(Top row) WILL S., TJ I., JENNIFER M., DENISE F., VICOTR V., FELIPE G.

(Bottom row) GARETH S., CHRIS L., MARIBEL L., MARIA K., DAN W.