8/10/15 – San Francisco Fire Visit


This upcoming Saturday, August 15th, we will be heading to CrossFit Suisun City at 10AM to welcome the San Francisco Fire from the National Pro Grid League (NPGL).

The tentative itinerary will be as follows.

Event kick off at 10:30 with a 10-15 minute introduction of the NPGL athletes.

10:45 – First teams get picked and the first match takes place.

11:10- Second teams get picked and second match takes place.

11:45 – Third teams get picked and third match takes place.

The matches will be Grid 3- Match 1 (bodyweight) format. I’ve included a link below that shows all the different formats. We may substitute a movement or two for pull-ups, etc.. but the same format and time limit will be in place. See below for details…


12:30 – A Q&A session with the Athletes. This will be open to everyone. The athletes have a lot of experience in training, CrossFit Games, nutrition, etc. so we want to give anyone time to ask any questions they may have.

12:50 – Demo – We are going to ask the Grid Athletes to demo a couple more advanced moves. Free standing HSPU, Back Roll to Support on Rings, etc. This may be a great time for us to get some pointers on more difficult movements or encouragement from athletes. Anyone can participate in this and ask for a demo/tips if they feel like it.

There will be a sign up sheet at the front desk this week for anybody interested in coming out. Again, you don’t need to workout to head down there. We’d like all the support we can get!

– Joey


Workout of the Day

Every two minutes, for 20 minutes (10 sets):
Clean: 1 rep
-Build over the course of the 10 sets to today’s 1-RM.
“Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans 135/95
10 Burpees Over the Barbell

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