Tamalpais CrossFit WOD September 7 2026

Happy Labor Day- 7:00, 8:15 & 9:30am Classes Today!

ON 12:00 CLOCK…
Build to a Heavy 8-Rep Front Squat
Retest from 8/4

GRIZZLY- “DANIEL”
FOR TIME
50 Pull-Ups
400m Run
21 Thrusters 65/95 M55/75
800m Run
21 Thrusters
400m Run
50 Pull Ups

KODIAK-35 Pull-Ups
400m Run
21 Thrusters 55/75 M45/65
800m Run
21 Thrusters
400m Run
35 Pull Ups

POLAR-FOR TIME
30 Ring Rows
200m Run
21 Dumbbell Thrusters (light)
400m Run
21 Dumbbell Thrusters (light)
200m Run
30 Ring Rows

MOBILITY-3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 CLOCK
1:00 Banded Bicep Stretch (each)
1:00 Banded Shoulder Overhead Distraction
1:00 Spiderman Stretch (each)

XTRAFIT- EVERY 1:00 (10:00)
175/200m Row