TOP NEWS:Sunday Open Gym 10a-11a. SIGN UP TODAY

Wod

Tuesday March 31, 2020

Join us at noon on YouTube and Instagram!**

**Don’t forget we’ll be going Live at 6:30pm for our dinner time chat!**

*Join us on Zoom! https://us04web.zoom.us/j/651862946?pwd=VFlnMm1sREVYRWMzM0U2VzVMYTVtZz09   

Meeting ID: 651 862 946 Password: 084062

‘Leg Punisher’

For time
150 Goblet squats
*3 burpees every minute starting at 0:00

No access to weight then do 200 air squats

For the workout briefing, scaling options and warm ups suggestions click here. 

Tuesday March 31, 2020

CrossFit Livermore is inviting you to a scheduled Zoom meeting.

Topic: Dinner Time Chat
Time: 6:30 PM 

Join Zoom Meeting:
https://us04web.zoom.us/j/166546762

Meeting ID: 166 546 762

Monday March 30, 2020

**During our Live video we’ll be practicing some gymnastic skills and we’ll be covering all the scaling options!  So join us at noon on YouTube and Instagram!**

**Don’t forget we’ll be going Live at 6:30pm for our dinner time chat!**

‘J.T.’

For time
21-15-9
Handstand push ups
Ring dips
Push ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in 2005.
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

Sunday March 29, 2020

**We will be Live on Youtube and Instagram tomorrow at 10Am for mobility*

Saturday March 28, 2020

**We will be Live on Youtube and Instagram tomorrow at noon for our workout!**

**Join Grace and I Live at 6:30pm for Dinner and Discussion**

500 miles

For time
500 Step ups
*Every 50 steps ups do 7 V-ups + 10 Deadlifts

Friday March 27, 2020

**We will be Live on Youtube and Instagram tomorrow at noon for our workout!**

**Join Grace and I Live at 6:30pm for Dinner and Discussion**

‘Georgie’

AMRAP 21
65 Sit ups
then
7 Burpees
11 Push ups
22 Kettlebell swings

 

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Thursday March 26, 2020

**We will be Live on Youtube and Instagram tomorrow at noon for our workout!**

**Join Grace and I Live at 6:30pm for Dinner and Discussion**

Mountain Dew

Every 2 minutes for 20 minutes (10 sets)
5 Pull ups
10 Pistols
20 Mountain climbers

Wednesday March 25, 2020

**We will be Live on Youtube and Instagram tomorrow at noon for our workout!**

**Join Grace and I Live at 6:30pm for Dinner and Discussion**

 

EMOM 18
M1: 12 Burpees
M2: 16 Weighted reverse lunges
M3:  12 Chair dips

Monday March 23, 2020

**We will be Live on Youtube and Instagram tomorrow at noon for our workout!**

**Join Grace and I Live at 6:30pm for Dinner and Discussion**

AMRAP 12
10 Single arm snatches (alternating arms every 5 reps)
50 Double unders

Monday March 23, 2020

**We will be Live on Youtube and Instagram tomorrow at noon for our workout!**

**Join Grace and I Live at 6:30pm for Dinner and Discussion**

For time
5 Rounds of
400 Meter run
25 Squats

Saturday March 21, 2020

**We will be Live on Youtube and Instagram tomorrow at noon for our workout!**

**Join Grace and I Live at 6:30pm for Dinner and Discussion**

10 Rounds
10 Squats
100 Meter Sprint
10 Kettlebell swings (or backpack swings)
Rest 1 Minute

*Each round should be done as fast as possible!

Cash out 2 minute Plank

Friday March 20, 2020

**We will be Live on Youtube and Instagram tomorrow at noon for our workout!**

**Join Grace and I Live at 6:30pm for Dinner and Discussion**

Midline Builder

Every 90 seconds
10 second hollow hold
5 V-ups
5 Knee tucks
6 Jack knives
10 second hollow hold

‘Brenton’

For time
5 rounds of
Bear crawl 100 feet
Standing broad-jump, 100 feet

*3 Burpees every 5 broad jumps, if you have a weight vest wear it!

Thursday March 19, 2020

**We will be Live on Youtube and Instagram tomorrow at noon for our workout!**

**Join Grace and I Live at 6:30pm for Dinner and Discussion**

‘QD3’

AMRAP 20
400 Meter run (2 minutes of rowing, biking, jumping jacks)
35 Double unders (15 Jump tucks)
15 Handstand push ups (Pike push up)

Wednesday March 18, 2020

**Live workouts will be done at noon tomorrow! We will be doing Dinner Time Nutrition Chat on YouTube and Instagram Live at 6:30pm PST!  See you there!**

AMRAP 8
20 Backpack overhead lunge steps
20 Burpees over the backpack

Rest 2

AMRAP 8
30 Jumping jacks
15 Backpack thrusters

Tuesday March 17, 2020

Unfortunately the government has issued a Shelter In Place and we are having to close down CFL until April 7th, we thank you so much for your continued support!  We look forward to seeing very one healthy in April!

‘Quarantine’

AMRAP 15
200 Meter run (or 1 minute 60′ shuttle run in the backyard)
15 Hand release push ups (focus perfect reps)

**We will be going live on YouTube, Facebook and Instagram to provide warm ups and cool down stretches for this and all our workouts!** 

**We will be making Podcasts and going live during dinner time for your Nutrition questions and to share our meals and help with yours!**

 

 

Monday March 16, 2020

**During this time we will be taking extra precautions, so if you’re sick do not come to the gym! Please remember to wipe down all equipment after use (including the kids room!).  Satanize or wash your hand when entering the gym and for those choosing to stay home we will be providing a daily at home workout as well.**

Strength

Back squat
Heavy triple

‘Squat Low, Pull High’

For time (11 cap)
21 Back squats 95/135
7 Rope climbs 15′
15 Back squats 95/135
5 Rope climbs 15′
9 Back squats 95/135
3 Rope climbs 15′

At home version

For time
63 Air squats
14 Strict pull ups
45 Air squats
10 Strict pull ups
27 Air squats
6 Strict pull ups

*No access to pull up bar? Sub burpees.

Weekly Overview

Monday is heavy back squats.  Tuesday will involve a bike and some push jerks and power cleans.  Wednesday will be “Jackie”.  Thursday will be a 5k day (run, row or bike)  Friday will have some hang squat snatches and burpee box jumps.  Saturday will have some deadlifts, wall balls and toes to bar.  

Saturday March 14, 2020

‘Nameless’

4 Rounds of
1 minute at each station
Power cleans and Jerk 110/165
Burpees
Handstand push ups
Rest

 

Friday March 13, 2020

‘Helen’

For time (14 cap)
3 rounds of
400 Meter run
21 Kettle bell swings 35/53
12 Pull ups

Thursday March 12, 2020

‘Hardio’

EMOM 30
M1: 15/10 Calorie row
M2: 12/8 Calorie bike
M3: 200 Meter run

*If you’ve worked out the last three days in a row then ignore the prescribed calories/distances and work at an active recovery pace*

Wednesday March 11, 2020

‘Gold Rush’

AMRAP 14
1000 Meter run
then
10 Deadlifts 155/225
10 Box jumps 24/30

Tuesday March 10, 2020

‘Mountain Climbers’

5 rounds of
2 minutes on/ 2 minutes off
12/8 Calorie bike
8 Step up and overs 20/24, 35/50# (Done with two dumbbells held down at your sides)
Max Effort Calorie Row In Remaining Time

 

Monday March 9, 2020

Weekly Article

In Conversation With Paul J. Rosch

“Dr. Maryanne Demasi recently interviewed Dr. Paul Rosch about his efforts to combat the lipid hypothesis, his understanding of the real causes of heart disease, and his views on what it means to be a pioneer who is willing to reject prevailing scientific dogma. Here, Demasi shares highlights from that interview, as well as her personal reflections on Dr. Rosch’s vast contributions to science and health.”

‘Multiplied’

AMRAP 12
54 Double unders
18 Toes to bar
9 Squat snatches 95/135

Weekly Overview

Monday starts us off with some squat snatches.  Tuesday we’ll have an interval workout with the bike, dumbbell step ups and the rower.  Wednesday will have some Deadlifts and high box jumps.  Thursday will have an EMOM cardio workout.  Friday will be “Helen” as we continue with our benchmark workouts. Saturday we’ll have a partner workout.

Sunday March 8, 2020

Schedule for Sunday

9-11am Open gym
9am Mobility Class

 

General Warm up

Run or Row 2-3 minutes to warm up body and muscles.

Mobility and Maintenance

1-2 Thoracic Mobility drills and Stretches 5-10 minutes.
1-2 Upper Extremity Mobility drills and Stretches 5-10 minutes.
2-3 Lower Body Mobility drills and Stretches 10-12 minutes

Saturday March 7, 2020

‘Dive Bomber’

For time (23 cap)
5 Rounds of
400 Meter run
15 Burpee box jumps 20/24

Friday March 6, 2020

**Reminder we are having our “After Party” on Tonight at 7pm, all are welcome! (there will be no 6:30pm class tonight!) **

‘Fran’

For time (10 cap)
21-15-9
Thrusters 65/95
Pull ups

Thursday March 5, 2020

**Reminder we are having our “After Party” on Friday at 7pm all are welcome! (there will be no 6:30pm class on Friday) Sundays’ schedule is back to 9am Mobility and 9-11am Open Gym**

‘Sweat Sesh’

2 rounds of
5 minutes Row or Bike
1 minute rest 
4 minutes Row or Bike
1 minute rest 
3 minutes Row or Bike
1 minute rest 
2 minutes Row or Bike
1 minute rest 
1 minute Row or Bike
1 minute rest

Wednesday March 4, 2020

**Reminder we are having our “After Party” on Friday at 7pm all are welcome! (there will be no 6:30pm class on Friday) Sundays’ schedule is back to 9am Mobility and 9-11am Open Gym**

‘Q 5’

5 rounds of
2 minutes on/ 2 minutes off
15/10 Calorie row
10 Power cleans 95/135
Max effort Strict Handstand push ups I.R.T.

Tuesday March 3, 2020

**Reminder we are having our “After Party” on Friday at 7pm all are welcome! (there will be no 6:30pm class on Friday) Sundays’ schedule is back to 9am Mobility and 9-11am Open Gym**

‘Tres Grandes’

For time (17 cap)
3 rounds of
40 Wall balls 14/20
20 Toes to bar
10 Power snatches 65/95

Monday March 2, 2020

Weekly Article

Physical Activity Does not Influence Obesity Risk: Time to Clarify the Public Health Message

“This 2016 commentary argues increased rates of obesity in the United States and other Western nations are not due to a decrease in physical activity. After noting the evidence reveals there has been no meaningful change in physical activity levels during the development of the obesity epidemic, the authors instead argue other — likely dietary — factors are principally to blame.”

Strength

10rm Bench Press

**Congratulations to all our Nutrition Challengers for Completing the Challenge!! You guys rock!**

‘Main Site’

For time (13 cap)
5 rounds of
25 Push press 55/75
50 Double unders

Weekly Overview

Monday kicks off with CrossFit.com classic workout. Tuesday is a nice wall ball, toes to bar, snatch medley.  Wednesday we’ll be serving up some good ole fashion 2 minutes on/ 2 minutes off with some rowing, power cleans and push ups.  Thursdays intervals will be longer in duration.  Friday, hold on to your hats we’re doing Fran people, so start stressing now. Saturday will be a CFL bench mark “Dive Bomber”.