Tamalpais CrossFit WOD June 25 2015

Wednesday, 24 June 2015 by

Our 5 PM Movement Class is now our 5 PM Strength and Conditioning Class. We will be following a strength program with sprinkles of CF Endurance so if you want to be stronger and faster, come on in at 5pm and join in the fun! From Chad Vaughn: 5 Hang Power Clean & Jerk 115/75

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Tamalpais CrossFit WOD June 11 2015

Wednesday, 10 June 2015 by

3 RNDS 400 M Run 15 Front Squats 135/95 12 Ring Dips 5pm Movement Class= Get yer Goat, come in and work on a move that baffles you Link to this post!

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Tamalpais CrossFit WOD June 4 2015

Wednesday, 03 June 2015 by

No Classes this Saturday June 6th! 4 RNDS Sled Pulls THEN: 12 Min AMRAP 2-4-6-8-10-12 etc Wall Balls 20/14 Box Jumps 24/20 KBSDHP 53/35 5pm Movement Class= Get yer Goat! Come in and work on something that you are not good at with the coaches help! This is the only way to get yer goat,

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Tamalpais CrossFit WOD May 28 2015

Wednesday, 27 May 2015 by

6 Min AMRAP 10 Burpee Over Bar 10 Deadlift 135/95 REST 3 Min 4 Rnds 10 Floor Press 135/195 10 Box Jumps 24/20 THEN: some ab fun with barbell roll outs 🙂 5PM Movement = come get yer goat! the coach will help you improve movements that you may be struggling with.     Link

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Tamalpais CrossFit WOD May 21 2015

Wednesday, 20 May 2015 by

16 Min AMRAP 200 M Row 15 KBS 53/35 30 Dbl Unders 5PM Movement Class- Last CFE work out 5k run or row- As Fast As Possible Link to this post!

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Tamalpais CrossFit WOD May 7 2015

Wednesday, 06 May 2015 by

3 RNDS 500 M Row 50 Dbl Unders 25 KBS 53/35 rest 3 min 5pm Movement class= CFE Day 13 week 3 4 RNDs- 1000 m row or run 1 min rest   Link to this post!

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Tamalpais CrossFit WOD April 23 2015

Wednesday, 22 April 2015 by

1000 M Run 15 DB Press 50/35 15 Box Jumps 30/24 800 M Run 15 DB Push Press 50/35 15 Box Jumps 30/24 500 M Run 15 DB Push Jerk 50/35 15 Box Jumps 30/24 250 M Run _______________ 5PM Movement- CFE Day 5 Week 2 3 RNDS 1000 M Row/ Run 2 Min Rest

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Tamalpais CrossFit WOD April 16 2015

Wednesday, 15 April 2015 by

For the next 6 weeks, we will be running CF endurance WODs all day in Tuesdays CF Classes, Thursdays at the 5 pm Movement class and Sundays at 9:30 am. If you wish to participate, please attend these classes all free of charge. These will make you a better athlete (not like you need to

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Tamalpais CrossFit WOD April 2 2015

Wednesday, 01 April 2015 by

21-15-9 OHS 115/75 Pull Ups 9-15-21 Power Snatch Push Ups 5 PM Movement= Bench Press Link to this post!

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Tamalpais CrossFit WOD March 26 2015

Wednesday, 25 March 2015 by

“Fight Gone Bad” Three rounds of: Wall-ball 20/14 Sumo deadlift high-pull 75/55 Box Jump, 20″ box Push-press 75/55 Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.

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